2-3 Rounds:
20 Alternating Reverse Lunges
10 Shrimp Squats
:30 Hollow Body Hold
20 Flutter Kicks
Athletes Notes
4 sets (2 each side)
8-10/leg Lateral Goblet Step Up with Foot on Box *
-rest 1:00 between sides-
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
8-10 Lateral Goblet Step Up with Foot on Box – left side
-rest 1:00-
8-10 Lateral Goblet Step Up with Foot on Box – right side
-rest 1:00-
8-10 Lateral Goblet Step Up with Foot on Box – left side
-rest 1:00-
8-10 Lateral Goblet Step Up with Foot on Box – right side
Demo Videos
Scaling
4 sets:
6/leg Lateral Goblet Step Up with Foot on Box
-rest 1:00 between sets-
*Dumbbell (1×35/25 or lighter) or Backpack
Mayhem Mom Mods
4 sets:
8-10/leg Lateral Goblet Step Up with Foot on Box (can use low box if needed)
-rest 1:00 between sets-
*Dumbbell (1×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
For Time
30 V Up
1:00 Hollow Body Hold
30 Tuck Up
1:00 Hollow Body Tuck Hold
Athletes Notes
Score
This workout is scored on how quickly you can complete the required work.
Workout Flow
As quickly as possible:
Accumulate 30 V Up
Accumulate 1:00 TOTAL of a Hollow Body Hold
Accumulate 30 Tuck Up
Accumulate 1:00 TOTAL of a Hollow Body Tuck Hold
Demo videos
Scaling
For Time
20 Tuck Up
1:00 Hollow Body Hold
20 Modified Tuck Ups
1:00 Hollow Body Tuck Hold
Mayhem Mom Mods
For Time:
30 Deadbug Heel Tap
1:00 Plank Hold
30 Modified Tuck Ups
1:00 Tuck Hold