5:00 Clock
20 seconds of Standing Marches
10 Deadbug Floor Angels
5 Single Arm Rows (towel, band or dumbbell) (each)
3 Elbow to Floor Stretching with Rotation (each)
3 Bodyweight Step Back Lunge
___
* If doing Strict Chin Ups add this at the end:
2 Rounds of:
10 Hanging Shrugs + 1 Strict Chin Up
Athletes Notes
EMOM 8 Minutes
Minute 1: 5-8 Strict Chin Ups or 8-10 Supinated Towel Rows or 8-10 Supinated Banded Bent Over Rows
Minute 2: Rest
** Score = Chin Up, Towel or Banded
Athletes Notes
Demo Video
- Chin Ups or Supinated Towel Row or Supinated Banded Bent Over Row
- you choose either 8, 9 or 10 reps (Comment in your score box which reps you did!!)
- You should be able to complete the same rep count across all 4 sets.
Flow
0:00 – 1:00 8-10 Supinated Towel Rows
1:00 – 2:00 Rest
2:00 – 3:00 8-10 Supinated Towel Rows
3:00 – 4:00 Rest
4:00 – 5:00 8-10 Supinated Towel Rows
5:00 – 6:00 Rest
6:00 – 7:00 8-10 Supinated Towel Rows
7:00 – 8:00 Rest and Done
Backpack Option
EMOM 8 Minutes
Minute 1: 8-10 Backpack Bent Over Row
Minute 2: Rest
Scaled and Mayhem Moms
No modifications
3 Sets:
20 Jumping Lunges (total)
20 Alternating Leg V-Up
-rest 30 seconds-
20 Bodyweight Step Back Lunges
20 Sit Ups
-rest 2:00 between sets-
*Score = Time of each set, including 30 second rest.
Athletes Notes
Workout Strategy and Flow
- MAKE SURE YOU LOOK AT THE FLOW BELOW TO KNOW HOW THIS SHOULD BE COMPLETED!!
- Jumping Lunge – today we are counting them differently than you might typically count them. We have every jump/leg counting as a rep!!
- Alternating Leg V-Up – smooth and steady here.
- Bodyweight Step Back Lunge – these are alternating reps. 20 total. Gently tap that back knee to the ground and aim to stay moving.
- Sit Ups – your core will start to be more fatigued on these as you continue to accumulate both alternating leg v-ups AND sit ups.
FLOW
20 Jumping Lunges (total), 20 Alternating Leg V-Up
-rest 30 seconds-
20 Bodyweight Step Back Lunges, 20 Sit Ups
-rest 2 minutes-
20 Jumping Lunges (total), 20 Alternating Leg V-Up
-rest 30 seconds-
20 Bodyweight Step Back Lunges, 20 Sit Ups
-rest 2 minutes-
20 Jumping Lunges (total), 20 Alternating Leg V-Up
-rest 30 seconds-
20 Bodyweight Step Back Lunges, 20 Sit Ups
Backpack Option
3 Sets:
20 Jumping Lunge (total)
20 Alternating Leg V-Up OR Backpack Sit Up
-rest 30 seconds-
20 Backpack Stepback Lunges
20 Backpack Sit Up
-rest 2:00 between sets-
Scaled
3 Sets:
20 Wall Assisted Step Back Lunges
20 Seated Toe Taps
-rest 30 seconds-
20 Wall Assisted Step Back Lunges
20 Quarter Sit Ups
-rest 2:00 between sets-
Mayhem Moms
3 Sets:
20 Bodyweight Split Squat (10 on left, then 10 on right)
20 Modified Alternating Leg V Ups
-rest 30 seconds-
20 Bodyweight Step Back Lunge
20 Quarter Sit Ups or PhysioBall Sit Ups or Pelvic Tilts
-rest 2:00 between sets-
EMOM 8 Minutes
Minute 1: 8-10 Supinated Double Dumbbell Bent Over Rows
Minute 2: Rest
Athletes Notes
Demo Video
- Double Dumbbell Supinated Bent Over Rows – you choose either 8, 9 or 10 reps (Comment in your score box which reps you did!!)
- You should be able to complete the same rep count across all 4 sets.
Flow
0:00 – 1:00 8-10 Supinated Double Dumbbell Bent Over Rows
1:00 – 2:00 Rest
2:00 – 3:00 8-10 Supinated Double Dumbbell Bent Over Rows
3:00 – 4:00 Rest
4:00 – 5:00 8-10 Supinated Double Dumbbell Bent Over Rows
5:00 – 6:00 Rest
6:00 – 7:00 8-10 Supinated Double Dumbbell Bent Over Rows
7:00 – 8:00 Rest and Done
Mayhem Moms
No modifications
3 Sets:
20 Jumping Lunges (total)
20 Alternating Leg V-Up
-rest 30 seconds-
20 Dumbbell Step Back Lunges (2×50/2×35)
20 Sit Ups
-rest 2:00 between sets-
*Score = Time of each set, including 30 second rest.
Athletes Notes
Workout Strategy and Flow
- MAKE SURE YOU LOOK AT THE FLOW BELOW TO KNOW HOW THIS SHOULD BE COMPLETED!!
- Jumping Lunge – today we are counting them different than you might typically count them. We have every jump/leg counting as a rep!!
- Alternating Leg V-Up – smooth and steady here.
- Double Dumbbell Stepback Lunge – these are alternating reps. 20 total. You may hold them any way you would like!!!
- Sit Ups – your core will start to be more fatigued on these as you continue to accumulate both alternating leg v-ups AND sit ups.
FLOW
20 Jumping Lunges (total), 20 Alternating Leg V-Up
-rest 30 seconds-
20 Dumbbell Step Back Lunges, 20 Sit Ups
-rest 2 minutes-
20 Jumping Lunges (total), 20 Alternating Leg V-Up
-rest 30 seconds-
20 Dumbbell Step Back Lunges, 20 Sit Ups
-rest 2 minutes-
20 Jumping Lunges (total), 20 Alternating Leg V-Up
-rest 30 seconds-
20 Dumbbell Step Back Lunges, 20 Sit Ups
Mayhem Moms
3 Sets:
20 Bodyweight Split Squat (10 on left, then 10 on right)
20 Modified Alternating Leg V Ups
-rest 30 seconds-
20 Single Dumbbell Split Squat (10 on left, then 10 on right)
20 Quarter Sit Ups or PhysioBall Sit Ups or Pelvic Tilts
-rest 2:00 between sets-