5:00 Clock
20 Line Hops or Single Unders
10 Prone IYTs
5 Inchworms to Push Up
3 Single Leg Bodyweight RDLs or Single Dumbbell Power Cleans (each)
3 Single Dumbbell Push Press (each) **minimal only to warm up for dumbbell Turkish Get Ups
1 Bodyweight OR Dumbbell Turkish Get Up (each)
Athletes Notes
5 Minutes to work through as many rounds as you can.
- Line Hops or Single Unders
- Prone IYTs – complete 10 of the I’s, 10 of the Y’s and 10 of the T’s
- Bodyweight Single Leg RDL OR Single Dumbbell Power Cleans
- Inchworm to Pushup
- Single Dumbbell Push Press (minimal only)
- Bodyweight Turkish Get Up Dumbbell Turkish Get Up
3 sets:
2 Bodyweight Turkish Get Up (left)
..Immediately into..
6 Half Kneeling Bodyweight Windmills (left)
-repeat on other side-
-rest for 90 seconds between sets-
Athletes Notes
Demo Videos
- Bodyweight Turkish Get Up
- Benefits of the Turkish Get Up:
-Unilateral movements where we can correct muscle imbalances
-Building shoulder strength
-Working on shoulder stability
-Strengthening your core
- Benefits of the Turkish Get Up:
- Half Kneeling Bodyweight Windmills
- I realize it might feel odd, BUT focus on keeping that hand/arm straight. If it helps you can even imagine holding a glass of water in your hands and trying to be sure it doesn’t spill on you.
- Working on strong shoulder positioning and stability, as well as core.
- Your focus should always be on form here. Don’t rush these.
Flow
Perform 2 Bodyweight Turkish Get Up on the left arm; as soon as you complete the 2nd rep, you will lower yourself down into the Bodyweight Half Kneeling Position and perform 6 Bodyweight Half Kneeling Windmills on the left arm. Repeat this on your right arm.
-rest for 90 seconds-
Repeat for 2 additional sets.
Scaled
2 Rolling Get Ups + 6 Half Kneeling Bodyweight Windmills (each)
For half kneeling windmills – No modifications
If needed, don’t put elbow down all the way to the ground.
Mayhem Moms
2 Single Leg Glute Bridge + Knee Side Plank + Leg Lift (glute bridge + side plank leg left is 1 rep)+ 6 Half Kneeling Bodyweight Windmills (each)
For half kneeling windmills – No modifications
If needed, don’t put elbow down all the way to the ground
For Time:
100-80-60-40-20
Line Hops
10-8-6-4-2
Glute Bridges
Athletes Notes
Workout Strategy and Flow
- Line Hops – do your best to stay hopping. You don’t have to be speedy fast here…just looking for you to stay moving. If you know that bigger sets like 100 and 80 are not attainable for you yet, go in with a plan of splitting them into 2 sets, with 3-5 second rest between.
- Glute Bridges – Really focus on squeezing your booty at the top here!! Don’t be reckless on these just to be fast, you’ll make up time spent here for quality on your line hops.
FLOW
100 Line Hops, 10 Glute Bridges, 80 Line Hops, 8 Glute Bridges, 60 Line Hops, 6 Glute Bridges, 40 Line Hops, 4 Glute Bridges, 20 Line Hops, 2 Glute Bridges
Backpack Option
For Time:
100-80-60-40-20
Hops OVER the backpack
10-8-6-4-2
Backpack Power Clean (no jerks)
Scaled
For Time:
100-80-60-40-20
Step Jacks
10-8-6-4-2
Glute Bridges
Mayhem Moms
For Time:
100-80-60-40-20
Slow and Controlled Line Hops
10-8-6-4-2
Glute Bridges
3 Sets:
2 Dumbbell Turkish Get Up (left)
..Immediately into..
6 Dumbbell Half Kneeling Windmills (left)
-repeat on other side-
-rest for 90 seconds between sets-
Athletes Notes
Demo Videos
- Dumbbell Turkish Get Up
- Benefits of the Turkish Get Up:
-Unilateral movements where we can correct muscle imbalances
-Building shoulder strength
-Working on shoulder stability
-Strengthening your core
- Benefits of the Turkish Get Up:
- Half Kneeling Dumbbell Windmill
- Working on strong shoulder positioning and stability, as well as core.
- Your focus should always be on form here. Don’t rush these.
Flow
Perform 2 Dumbbell Turkish Get Up on the left arm; as soon as you complete the 2nd rep, you will lower yourself down into the Dumbbell Half Kneeling Position and perform 6 Dumbbell Half Kneeling Windmills on the left arm. Repeat this on your right arm.
-rest for 90 seconds-
Repeat for 2 additional sets.
Mayhem Moms
2 Single Leg Glute Bridge + Knee Side Plank + Leg Lift (glute bridge + knee side plank leg lift is 1 rep) + 6 Half Kneeling Dumbbell Windmill (each)
For half kneeling windmills – No modifications…If needed, don’t put elbow down all the way to the ground
For Time:
100-80-60-40-20
Double Unders
10-8-6-4-2
Dumbbell Power Cleans (2×50/35)
Athletes Notes
Workout Strategy and Flow
- Heads up, this will get a bit grippy.
- Double Unders – do your best to keep a loose grip on the handles and relax the shoulders as much as possible. We are aiming for unbroken double unders. If you know that bigger sets like 100 and 80 are not attainable unbroken, go in with a plan of splitting them into 2 sets, with 3-5 second rest between.
- Dumbbell Power Clean – Hang on here! BIG Hips and Leg drive to get those dumbbells up to the shoulder. The weight selected you should be able to do these unbroken when fresh. However due to the higher heart rate from the jump rope and the grip fatigue factor, it may be smarter to plan to break the 10 and 8 into 2 quick sets to allow some grip relief.
FLOW
100 Double Unders, 10 Dumbbell Power Cleans, 80 Double Unders, 8 Dumbbell Power Cleans, 60 Double Unders, 6 Dumbbell Power Cleans, 40 Double Unders, 4 Dumbbell Power Cleans, 20 Double Unders, 2 Dumbbell Power Cleans
Substitutions
- Double Unders —> perform as 100-80-60-40-20 Single Under Crossovers OR 150-120-90-60-30 Single Unders (aka 1.5x)
Mayhem Moms
For Time:
100-80-60-40-20
Slow and Controlled Line Hops
10-8-6-4-2
Dumbbell Power Clean OR Double Dumbbell Hang Power Clean