2 Rounds
10 Ankle Circles (each)
10 Leg Swings (forward to backward) (each)
10 Leg Swings (side to side) (each)
5 Elbow to Floor Stretch (each)
5 Hand Release Push Ups
20 seconds of High Knees or Standing Marches
….into….
2 Rounds:
30 second Run (if using weight in workout, use it here)
30 second Burpees
Athletes Notes
AMRAP 19 Minutes
400m Run
19 Burpees
teamrwb.org/blog/honoring-the-heroes-of-operation-red-wings
Athletes Notes
Operation Red Wings
We have partnered with Team RWB today to complete Red Wings AMRAP. This is a special opportunity for us to show support to this group of men who put our freedom FIRST over themselves.
We honored one of the men from Operation Red Wings on Memorial Day, Michael Murphy, and today we get to honor and pay tribute to 19 men who lost their lives in Operation Red Wings, alongside Team RWB.
Workout Strategy and Flow
- Keep in mind that this is a 19 minute AMRAP. We need to come out at a sustainable pace. We can kick it up a notch towards the final 2-3 minutes.
- Run – aim to keep the 400m around 2 minutes or so. Relax your arms as much as possible during this run so that you will be ready to go on the burpees.
- Burpees – you gotta focus on the simplicity of the burpee: lay down, stand up, jump. Stay moving – it doesn’t need to be fast (and it shouldn’t be unless you feel confident you can maintain that pace for the whole AMRAP)
Substitutions
- Run —> Run anyway, even if it’s hard, even if you don’t feel like you are “good at running”.
- Option 1) Run for 2 minutes, no matter the distance
- Option 2) Run a distance you know you can consistently get to in 2 minutes. (maybe that is 300m, maybe that is 200m)
- Option 3) Run for 30 seconds, Walk for 30 seconds, Run for 30 seconds, Walk for 30 seconds.
- If you cannot run due to injury or weather, then you can complete as 2:00 of High Knees
- Yes, if you have access to a machine, you can scale to that as well if needed. See Scaling and Sub Document HERE (page 5) for Calorie Conversion Chart
Backpack Option
AMRAP 19 Minutes
400m Backpack Run
19 Backpack Lateral Burpees
Scaled
AMRAP 19 Minutes
2:00 Standing Marches or Step Jacks
19 Elevated Up Downs with NO Jump
Mayhem Moms
AMRAP 19 Minutes
2:00 Controlled Skipping in Place
19 Modified Burpees
AMRAP 19 Minutes
400m Run with a plate or dumbbell (35/25)
19 Burpees
teamrwb.org/blog/honoring-the-heroes-of-operation-red-wings
Athletes Notes
Operation Red Wings
We have partnered with Team RWB today to complete Red Wings AMRAP. This is a special opportunity for us to show support to this group of men who put our freedom FIRST over themselves.
We honored one of the men from Operation Red Wings on Memorial Day, Michael Murphy, and today we get to honor and pay tribute to 19 men who lost their lives in Operation Red Wings, alongside Team RWB.
Workout Strategy and Flow
- PLEASE NOTE THAT TODAY DUE TO PARTNERING WITH TEAM RWB THERE WILL BE AN RX PLATE OR DUMBBELL RUN. This weight is unusual for what we typically see here in Mayhem 30 Minimal.
- If you choose to do this workout without a dumbbell, then please score your workout in the Bodyweight version.
- Keep in mind that this is a 19 minute AMRAP. We need to come out at a sustainable pace. We can kick it up a notch towards the final 2-3 minutes.
- Run – aim to keep the 400m around 2 minutes or so. You may hold onto the dumbbell/plate anyway you would like. Relax your arms as much as possible during this run (even with the plate/dumbbell) so that you will be ready to go on the burpees.
- Burpees – you gotta focus on the simplicity of the burpee: lay down, stand up, jump. Stay moving – it doesn’t need to be fast (and it shouldn’t be unless you feel confident you can maintain that pace for the whole AMRAP)
Substitutions
- Run —> Run anyway, even if it’s hard, even if you don’t feel like you are “good at running”.
- Option 1) Run for 2 minutes, no matter the distance
- Option 2) Run a distance you know you can consistently get to in 2 minutes. (maybe that is 300m, maybe that is 200m)
- Option 3) Run for 30 seconds, Walk for 30 seconds, Run for 30 seconds, Walk for 30 seconds.
- If you cannot run due to injury or weather, then you can complete as 2:00 of High Knees
- Yes, if you have access to a machine, you can scale to that as well if needed. See Scaling and Sub Document HERE (page 5) for Calorie Conversion Chart
Mayhem Moms
AMRAP 19 Minutes
2:00 Controlled Skipping in Place
19 Modified Burpees
1 Minute Walk
into
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Crossleg Forward Fold (right)
:30 Crossleg Forward Fold (left)
-repeat stretches if you have time-
Athletes Notes