7:00 AMRAP
10 Knee Hug to Lateral Lunge
10 Glute March
5 Wall Angel
20 Hollow Body Hold Flutter Kicks
5 Squat to Calf Raise
Athletes Notes
3 sets
15/leg Front Foot Elevated Reverse Lunge*
-rest :90 between sides and sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
15 Front Foot Elevated Reverse Lunge – left leg
-rest :90-
15 Front Foot Elevated Reverse Lunge – right leg
-rest: 90-
15 Front Foot Elevated Reverse Lunge – left leg
-rest :90-
15 Front Foot Elevated Reverse Lunge – right leg
-rest: 90-
15 Front Foot Elevated Reverse Lunge – left leg
-rest :90-
15 Front Foot Elevated Reverse Lunge – right leg
Demo Videos
- Double Dumbbell Front Foot Elevated Reverse Lunge
- Back Rack Backpack Front Foot Elevated Reverse Lunge
Scaling
3 sets
11/leg Front Foot Elevated Reverse Lunge*
-rest :90 between sides and sets-
- Dumbbell (2×35/25 or lighter) or Backpack
Mayhem Mom Mods
3 sets
15/leg Double Dumbbell Split Squat*
-rest :90 between sides and sets-
- Dumbbell (2×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
For Max Reps
Tabata (8 rounds of :20 on/:10 off)
Plank Up Downs
-rest 2 minutes-
Tabata (8 rounds of :20 on/:10 off)
Straight Leg Russian Twists
Athletes Notes
Score
This workout is scored on how many total reps you complete of each of these movements. There are two scores.
Workout Flow
0:00-0:20: Max Plank Up Downs
0:20-0:30: Rest
0:30-0:50: Max Plank Up Downs
0:50-1:00: Rest
1:00-1:20: Max Plank Up Downs
1:20-1:30: Rest
1:30-1:50: Max Plank Up Downs
1:50-2:00: Rest
2:00-2:20: Max Plank Up Downs
2:20-2:30: Rest
2:30-2:50: Max Plank Up Downs
2:50-3:00: Rest
3:00-3:20: Max Plank Up Downs
3:20-3:30: Rest
3:30-3:50: Max Plank Up Downs
3:50-4:00: Rest
-rest 2:00-
0:00-0:20: Max Straight Leg Russian Twists
0:20-0:30: Rest
0:30-0:50: Max Straight Leg Russian Twists
0:50-1:00: Rest
1:00-1:20: Max Straight Leg Russian Twists
1:20-1:30: Rest
1:30-1:50: Max Straight Leg Russian Twists
1:50-2:00: Rest
2:00-2:20: Max Straight Leg Russian Twists
2:20-2:30: Rest
2:30-2:50: Max Straight Leg Russian Twists
2:50-3:00: Rest
3:00-3:20: Max Straight Leg Russian Twists
3:20-3:30: Rest
3:30-3:50: Max Straight Leg Russian Twists
3:50-4:00: Rest
Demo Videos
Scaling
For Max Reps
Tabata (8 rounds: :20 on /:10 off)
Plank Up Downs
-rest 2 minutes-
Tabata (8 rounds: :20 on /:10 off)
Straight Leg Russian Twists
Mayhem Mom Mods
For Max Reps
Tabata (8 rounds: :20 on /:10 off)
Plank Up Downs
-rest 2 minutes-
Tabata (8 rounds: :20 on /:10 off)
Leg Lifts