3 Rounds
30 seconds of Jumping Jacks
10 Prone ITYs (each)
10 Alternating Bodyweight Single Leg RDL
5 Toe Touch Stretch with 10 second Hold in last rep.
10 Second Handstand Hold or Pike Hold
Athletes Notes
- Jumping Jacks
- Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
- Bodyweight Single Leg RDL
- Toe Touch Stretch
- Pike Hold or Handstand Hold
(Using test # from 60 second AMRAP last week, complete the % of the rep #)
Pike Push Ups
3 sets @ 20%
-rest 1:00 between sets-
2 sets @ 25%
-rest 1:00 between sets-
1 set @ 30%
-rest 2:00-
Complete 1 set of Max Effort Pike Shrugs in 30 seconds
Score = Only # of Pike Shrugs in 30 seconds
Athletes Notes
Scoring
- Score = ONLY THE NUMBER OF REPS YOU GOT IN 30 SECONDS.
- Use your score comment box to note how many you did for the percentage work.
Workout Strategy and Flow
- Pike Push Up
- Pike Shrugs – these are meant to be easier than the pike push up but still working parts of the shoulder that will contribute to the pressing endurance. . Smooth is fast here.
- We are going to be working more on our overhead pressing endurance. If you scaled last week for the test to a different version of the pike push up, complete this workout with the same scaling version you used last week.
- We are working with %’s of our Test #. So if last week you got 40 Pike Push Ups last week, then you will take 20%, 25% and 30% of 40 for your test numbers.
- You should be completing your percentage work unbroken here!
FLOW
Set 1 @ 20% of Test #
-rest 30 seconds between sets-
Set 2 @ 20% of Test #
-rest 30 seconds between sets-
Set 3 @ 20% of Test #
-rest 30 seconds between sets-
Set 1 @ 25% of Test #
-rest 30 seconds between sets-
Set 2 @ 25% of Test #
-rest 30 seconds between sets-
1 set @ 30% of Test #
-rest 1:00-
Max Effort set of 30 seconds of Pike Shrugs
If you didn’t do the test with us:
If you did NOT complete test day, you may use this rep scheme instead:
3 sets of 4-6
-rest 30 seconds-
2 sets of 6-8
-rest 30 seconds-
1 set of 8-12
-rest 1:00-
Max Effort set of 30 seconds of Pike Shrugs
Be sure to choose your numbers based off of the fact that each set should be done unbroken.
Substitution
- If you don’t have Pike Push Ups yet, that’s okay, you can scale to either Crush Grip Seated Object Strict Press with any house hold item (water bottle, laundry detergent jug, backpack)
OR
Scale to Pike Shoulder Shrugs for % work and then for your 30 second window, you will complete Scap Only Push Up (smooth is fast here, we are not looking to go lightning speed, just steady movement)
Scaled
Crush Grip Seated Object Strict Press or Pike Shoulder Shrugs
3 sets @ 20%
-rest 1:00 between sets-
2 sets @ 25%
-rest 1:00 between sets-
1 set @ 30%
-rest 2:00-
Complete 1 set of Max Effort Scap Only Push Up in 30 seconds (drop down to your knees if needed)
Mayhem Moms
No modification needed. If you wish to scale, see the M30 Scaled Version above.
3 Sets:
15 Bodyweight RDL or Banded Good Mornings
-rest 90 seconds-
Athletes Notes
Demo Video
Flow
15 Bodyweight RDL
-rest 90 seconds-
15 Bodyweight RDL
-rest 90 seconds-
15 Bodyweight RDL
Backpack Option
3 Sets:
15 Backpack Good Mornings – holding backpack similar to how dumbbell is held in this video
-rest 90 seconds-
Scaled
3 Sets:
15 Bodyweight RDL Wall Tap
-rest 90 seconds-
Mayhem Moms
No modification
(Using test # from 60 second AMRAP last week, complete the % of the rep #)
Seated Crush Grip Dumbbell Strict Press (50/35)
3 sets @ 20%
-rest 1:00 between sets-
2 sets @ 25%
-rest 1:00 between sets-
1 set @ 30%
-rest 2:00-
Complete 1 set of Max Effort Double Dumbbell Push Press in 30 seconds (2×50/35)
Score = Only # of Dumbbell Push Press in 30 seconds
Athletes Notes
Scoring
- Score = ONLY THE NUMBER OF REPS YOU GOT IN 30 SECONDS.
- Use your score comment box to note how many you did for the percentage work.
Workout Strategy and Flow
- Crush Grip Seated Dumbbell Strict Press
- Dumbbell Push Press
- We are going to be working more on our overhead pressing endurance. If you scaled the weight last week for the test, complete this workout with the same scaled weight.
- We are working with %’s of our Test #. So if last week you got 40 Seated Crush Grip Strict Press Last Week, then you will take 20%, 25% and 30% of 40 for your test numbers.
- You should be completing your percentage work unbroken here!
- Use the same dumbbell weight for your double dumbbell push press as you do for your single dumbbell crush grip strict press. So if you scaled to a 20# dumbbell for your test, complete the 30 second window with 2 x 20# dumbbells
FLOW
Set 1 @ 20% of Test #
-rest 30 seconds between sets-
Set 2 @ 20% of Test #
-rest 30 seconds between sets-
Set 3 @ 20% of Test #
-rest 30 seconds between sets-
Set 1 @ 25% of Test #
-rest 30 seconds between sets-
Set 2 @ 25% of Test #
-rest 30 seconds between sets-
1 set @ 30% of Test #
-rest 1:00-
Max Effort set of 30 seconds of Double Dumbbell Push Press
If you didn’t do the test with us
If you did NOT complete test day, you may use this rep scheme instead:
3 sets of 4-6
-rest 30 seconds-
2 sets of 6-8
-rest 30 seconds-
1 set of 8-12
-rest 1:00-
Max Effort set of 30 seconds of Double Dumbbell Push Press
Be sure to choose your numbers based off of the fact that each set should be done unbroken.
Mayhem Moms
No modification here.
3 sets:
15 Single Dumbbell Good Morning
-rest 90 seconds between sets-
Athletes Notes
Demo Video
Flow
15 Single Dumbbell Good Morning
-rest 90 seconds-
15 Single Dumbbell Good Morning
-rest 90 seconds-
15 Single Dumbbell Good Morning
Mayhem Moms
No modification
AMRAP 3 Minutes
Max Burpee Broad Jumps (4ft/3ft)
Athletes Notes
Workout Strategy and Flow
- Alright – we have a little burner for our workout today. Finishing out our full day of work with 3 minutes of as many Burpee Broad Jump as possible.
- You can go as hard as you want here. If you want to try to find a true 3 minute max on this, or if you just want to get in a good sweat for the final 3 minutes of your day and just try to stay moving but not go all out….completely up to you!
- It really is as simple as it looks, just set a clock and get to work.
Substitution
- Ideally you are able to perform these in as little space as possible, you would just go back and forth over your 4ft or 3ft line. BUT if you still don’t have room you can scale to perform as Burpee Box Jumps
Scaled and Mayhem Moms
Complete Modified Burpee Air Squat Combo in place of the burpee broad jump today.