3 Rounds:
10 Glute Bridges
10 Calf Raises
10 Shoulder Swimmers
into
3 Rounds
15 Forward and Backward Line Hops or Single Unders
5 No Push Up Burpee OR Single Dumbbell Hang Clean and Jerk (each)
5 X-Jumps (no jump) OR Single Dumbbell Hang Snatch (each)
Athletes Notes
10 Sets:
30 Forward and Backward Line Hops
Odd Sets: 5 No Push Ups Burpees
Even Sets: 5 Single Arm X- Jump no jump (each)
-rest 1:00 between sets-
**See Workout Prep Notes for a flow explanation
Athletes Notes
Workout Strategy and Flow
- Be prepared for this to get breathy. Between the line hops and the no push up burpees, we will be sweating in no-time and likely breathing heavy. Use that 1 minute of rest wisely.
- We want to make these moderate-fast sets. Think about keeping the line hops unbroken each time. They don’t have to be crazy fast, just as long as we work to stay moving.
- The line hops different than usual, going forward and backward instead of side to side. A bit of a mental challenge thrown in there. You will get the hang of these after a couple sets. Just will feel different at first.
- Forward and Backward Line Hops
- No Push Up Burpee aka up Downs
- Single Arm X-Jump No Jump
Flow
30 Forward and Backward Line Hops
5 No Push Up Burpees
-rest 1:00 between sets-
30 Forward and Backward Line Hops
5 5 Single Arm X- Jump no jump (left), 5 5 Single Arm X- Jump no jump (right)
-rest 1:00 between sets-
repeat that back and forth until you have completed 10 total sets.
Scaled
10 Sets:
30 Object Toe Taps OR Step Jacks
Odd Sets: 5 Elevated Up Down with Jump
Even Sets: 5 Single Arm X-Jump No Jump (each) OR 10 Object Alternating Hang Snatch
-rest 1:00 between sets-
Mayhem Moms
10 Sets:
30 Slow and Controlled Line Hops – if you can, complete these going forward and backward instead of side to side.
Odd Sets: 5 No Push Up Burpee aka up Downs
Even Sets: 5 Single Arm X-Jump No Jump (each)
-rest 1:00 between sets-
10 Sets:
30 Double Unders
Odd Sets: 5 Double Dumbbell Hang Clean + Jerks (2×50/35)
Even Sets: 5 Single Dumbbell Hang Snatch (each) (50/35)
-rest 1:00 between sets-
**See Workout Prep Notes for a flow explanation
Athletes Notes
Workout Strategy and Flow
- Be prepared for this to get grippy. Between the jump rope and hanging onto the dumbbells in the hang position, this will add up over 10 sets.
- We want to make these moderate-fast sets. Think about keeping the double under reps unbroken each time. If you cannot complete at least 2 sets of 15 unbroken with 2-3 seconds rest between, then we need to scale to single unders today to keep the stimulus.
- Dumbbell weights should be at a weight where you feel confident you can do all 5 unbroken every single time. The goal will just be to get faster if possible or maintain the same times across the sets.
- Double Unders
- Double Dumbbell Hang Power Clean & Jerks – if you don’t feel confident push jerking these, you may push press since we do push press primarily here. The demo video will show these as a push jerk though 🙂
- Single Dumbbell Hang Snatch
Flow
30 Double Unders
5 Double Dumbbell Hang Clean + Jerks
-rest 1:00 between sets-
30 Double Unders
5 Single Dumbbell Hang Snatch (left), 5 Single Dumbbell Hang Snatch (left)
-rest 1:00 between sets-
repeat that back and forth until you have completed 10 total sets.
Substitutions
- Double Unders —> 45 Single Unders (only doing 1.5x today due to total volume)
Mayhem Moms
10 Sets:
30 Slow and Controlled Line Hops
Odd Sets: 5 Double Dumbbell Hang Power Clean & Jerks – if the jerk bothers you, change to lighter weight and complete as a strict press
Even Sets: 5 Single Dumbbell Hang Snatch (each)
-rest 1:00 between sets-