5:00 AMRAP
5 (per side) Plank Shoulder Taps
3 Push Up
10 Samson Lunge
3 No Push Up Burpee
Athletes Notes
For Time
10 Single Arm Overhead Walking Lunge – left arm
10 Single Arm Overhead Walking Lunge – right arm
15 Strict Pull Ups -OR- 30 Bent Over Rows
10 Single Arm Front Rack Walking Lunge – left arm
10 Single Arm Front Rack Walking Lunge – right arm
15 Strict Pull Ups -OR- 30 Bent Over Rows
10 Single Arm Suitcase Walking Lunge -OR- Backpack Underarm Walking Lunge – left arm
10 Single Arm Suitcase Walking Lunge -OR- Backpack Underarm Walking Lunge – right arm
15 Strict Pull Ups -OR- 30 Bent Over Rows
*Lunges: Dumbbell (1×50/35) or Backpack
*Bent Over Rows: Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete the work.
Workout Flow
As quickly as possible, complete:
10 Single Arm Overhead Walking Lunges – left arm
10 Single Arm Overhead Walking Lunges – right arm
15 Strict Pull Ups
10 Single Arm Front Rack Walking Lunges – left arm
10 Single Arm Front Rack Walking Lunges – right arm
15 Strict Pull Ups
10 Single Arm Suitcase Walking Lunges – left arm
10 Single Arm Suitcase Walking Lunges – right arm
15 Strict Pull Ups
Demo videos
- Single Dumbbell Overhead Walking Lunge
- Backpack Single Arm Overhead Walking Lunge
- Single Dumbbell Front Rack Walking Lunge
- Single Arm Backpack Front Rack Walking Lunge
- Dumbbell Suitcase Walking Lunge
- Single Under Arm Backpack Walking Lunge
- Strict Pull Up
- Double Dumbbell Bent Over Row
Scaling
For Time
6 Single Arm Overhead Forward Lunge – left arm
6 Single Arm Overhead Forward Lunge – right arm
20 Bent Over Rows
6 Single Arm Front Rack Forward Lunge – left arm
6 Single Arm Front Rack Forward Lunge – right arm
20 Bent Over Rows
6 Single Arm Suitcase Forward Lunge -OR- Backpack Underarm Forward Lunge – left arm
6 Single Arm Suitcase Forward Lunge -OR- Backpack Underarm Forward Lunge – right arm
20 Bent Over Rows
*Lunge: Dumbbell (1×35/25) or Backpack
**Rows: Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
For Time
20 Goblet Forward Lunge
15 Strict Pull Ups -OR- 30 Bent Over Rows
10 Single Arm Front Rack Walking Lunge – left arm
10 Single Arm Front Rack Walking Lunge – right arm
15 Strict Pull Ups -OR- 30 Bent Over Rows
10 Single Arm Suitcase Or Backpack Underarm Walking Lunge – left arm
10 Single Arm Suitcase Or Backpack Underarm Walking Lunge – right arm
15 Strict Pull Ups -OR- 30 Bent Over Rows
*Lunge: Dumbbell (1×35) or Backpack
**Rows: Dumbbell (2×35) or Backpack