5:00 AMRAP
5 Inchworm
10 Arm Circles
10 Glute Bridges
10 Scap Push Ups
10 Bodyweight Renegade Row
Athletes Notes
4 sets
6-8/leg Bulgarian Split Squat**
-rest :30-
12-15/arm 3 Point Supinated Row*
-rest :30-
20-25 Hip Thrust*
-rest 2:00-
*Dumbbell (50/35) or Backpack
**Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on completion. Use the notes to log reps.
Workout Flow
6-8 Bulgarian Split Squats – left side
6-8 Bulgarian Split Squats – right side
-rest :30-
12-15 reps 3 Point Supinated Row – left side
12-15 reps 3 Point Supinated Row – right side
-rest :30-
20-25 Hip Thrust
-rest 2:00-
6-8 Bulgarian Split Squats – left side
6-8 Bulgarian Split Squats – right side
-rest :30-
12-15 reps 3 Point Supinated Row – left side
12-15 reps 3 Point Supinated Row – right side
-rest :30-
20-25 Hip Thrust
-rest 2:00-
6-8 Bulgarian Split Squats – left side
6-8 Bulgarian Split Squats – right side
-rest :30-
12-15 reps 3 Point Supinated Row – left side
12-15 reps 3 Point Supinated Row – right side
-rest :30-
20-25 Hip Thrust
-rest 2:00-
6-8 Bulgarian Split Squats – left side
6-8 Bulgarian Split Squats – right side
-rest :30-
12-15 reps 3 Point Supinated Row – left side
12-15 reps 3 Point Supinated Row – right side
-rest :30-
20-25 Hip Thrust
Demo videos
- Dumbbell Bulgarian Split Squats
- Goblet Backpack Bulgarian Split Squat
- 3 Point Dumbbell Supinated Row
- 3 Point Backpack Supinated Row
- Dumbbell Hip Thrusts
- Backpack Hip Thrust with Elevated Feet – no elevated feet
Scaling
4 sets
6/leg Split Squat
-rest :30-
12/arm 3 Point Supinated Row
-rest :30-
20 Hip Thrust
-rest 2:00-
*Dumbbell (35/25) or Backpack for row and hip thrust
**Dumbbell (2×35/25) or Backpack for split squat
Mayhem Mom Mods
4 sets
6-8/leg Split Squat
-rest :30-
12-15/arm 3 Point Supinated Row
-rest :30-
20-25 Dumbbell Glute Bridge
-rest 2:00-
*Dumbbell (35) or Backpack for row and glute bridge
**Dumbbell (2×35) or Backpack for split squat