2 rounds:
4 Alternating Crab Reach
5 (per side) Single Leg RDL
:15 Glute March
3 Downward Dog to Upward Dog
Athletes Notes
For Time
30 Alternating Dumbbell Renegade Row or Backpack Pullover with Floor Press
180′ Farmer Carry
20 Alternating Dumbbell Renegade Row or Backpack Pullover with Floor Press
180′ Farmer Carry
10 Alternating Dumbbell Renegade Row or Backpack Pullover with Floor Press
180′ Farmer Carry
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete the work.
- Renegade rows: One pushup + single arm row = 1 rep
Workout Flow
30 Alt DB Renegade Row (alternate row arm each rep)
180′ Farmer Carry
20 Alt DB Renegade Row (alternate row arm each rep)
180′ Farmer Carry
10 Alt DB Renegade Row (alternate row arm each rep)
180′ Farmer Carry
Demo videos
- Dumbbell Renegade Row
- Backpack Pullover with Floor Press
- Dumbbell Farmer Carry
- Dual Backpack Farmer Carry Walk
Scaling
For Time
20 Alternating Dumbbell Renegade Row (2×35/25) or Backpack Pullover with Floor Press
100 Reps Double Dumbbell Farmer Carry Hold March or Dual Backpack Standing March in place
15 Alternating Dumbbell Renegade Row (2×35/25) or Backpack Pullover with Floor Press
100 Reps Double Dumbbell Farmer Carry Hold March or Dual Backpack Standing March in place
10 Alternating Dumbbell Renegade Row (2×35/25) or Backpack Pullover with Floor Press
100 Reps Double Dumbbell Farmer Carry Hold March or Dual Backpack Standing March in place
- Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
For Time
30 Alternating Dumbbell Renegade Row on Knees or Backpack Pullover with Floor Press
180′ Farmer Carry
20 Alternating Dumbbell Renegade Row on Knees or Backpack Pullover with Floor Press
180′ Farmer Carry
10 Alternating Dumbbell Renegade Row on Knees or Backpack Pullover with Floor Press
180′ Farmer Carry
- Dumbbell (2×35) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
3 sets
3 reps Single Leg Hip Thrust with 10 sec Hold
-rest :30 between sides and sets-
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
3 Single Leg Hip Thrust Hold on left leg
-rest :30-
3 Single Leg Hip Thrust Hold on right leg
-rest :30-
3 Single Leg Hip Thrust Hold on left leg
-rest :30-
3 Single Leg Hip Thrust Hold on right leg
-rest :30-
3 Single Leg Hip Thrust Hold on left leg
-rest :30-
3 Single Leg Hip Thrust Hold on right leg
–Hold all reps for for 10 seconds at the top–
Demo Videos
Scaling
3 sets
3 reps Glute Bridge Hold with 10 sec Hold
-rest :30 between sides and sets-
Mayhem Mom Mods
3 sets
3 reps Glute Bridge Hold with 10 sec Hold
-rest :30 between sides and sets-