4:00 Clock
10 Glute Bridges
10 Reverse Snow Angels
10 Scap Only Push Ups
3 Push Up to Downward Dog with Pause*
3 Thread the Needles (each)
*Pause 2 seconds in downward dog
Athletes Notes
4 Minutes to work through as many rounds as you can.
Complete the following at a moderate intensity:
4 rounds:
20 Mountain Climbers (L+R=1)
20 second Hollow Hold
-rest 2:00-
Then:
10 Wide Push Ups
10 Towel Bicep Curls or Banded Bicep Curls
-rest 1:00-
10 Normal Push Ups
10 Towel Bicep Curls or Banded Bicep Curls
-rest 1:00-
10 Elbows Tucked Push Ups
10 Towel Bicep Curls or Banded Bicep Curls
-rest 1:00-
10 Diamond Push Ups
10 Towel Bicep Curls or Banded Bicep Curls
-rest 2:00-
Then:
4 Rounds
20 Box Step Overs (24/20)
20 Hollow Rocks
Time Cap: 25 Minutes
Athletes Notes
Scoring
- Your score today is just the total time it takes you to complete the following at a moderate intensity. Just aim to stay moving. There is a cap of 25 minutes.
Workout Strategy
- We have a bit of a change up. Giving you a longer workout today that will be an arm pump sandwiched between some cardio/core. I hope you enjoy!!!
- Be prepared for the push ups to be a bit more challenging
- 1) You have different variations of push ups
- 2) Your core will be slightly fatigued from your starting core piece, which will challenge you in the push up position.
Scaled
Complete the following at a moderate intensity:
4 rounds:
20 Elevated Mountain Climbers (L+R=1)
20 second Boat Hold
-rest 2:00-
Then:
4 Sets:
10 Elevated Knee Push Ups
10 Towel Bicep Curls OR Banded Bicep Curls
-rest 1:00 between sets-
-rest 2:00-
Then:
4 Rounds
20 Step Up to Surface
20 second Boat Hold
Mayhem Moms
Complete the following at a moderate intensity:
4 rounds:
20 Modified Mountain Climber (L+R=1)
20 second Boat Hold
-rest 2:00-
Then:
10 Wide Incline Push Ups
10 Towel Bicep Curls OR Banded Bicep Curls
-rest 1:00-
10 Incline Push Ups
10 Towel Bicep Curls OR Banded Bicep Curls
-rest 1:00-
10 Elbows Tucked Incline Push Ups
10 Towel Bicep Curls OR Banded Bicep Curls
-rest 1:00-
10 Diamond Incline Push Ups
10 Towel Bicep Curls OR Banded Bicep Curls
-rest 2:00-
Then:
4 Rounds
20 Box Step Over OR Alt. Lunge to Hip Extension
20 second Boat Hold
Complete the following at a moderate intensity:
4 rounds:
20 Mountain Climbers (L+R=1)
20 second Hollow Hold
-rest 2:00-
Then:
10 Wide Push Ups
10 Crush Grip Dumbbell Bicep Curl (50/35)
-rest 1:00-
10 Normal Push Ups
10 Crush Grip Dumbbell Bicep Curl (50/35)
-rest 1:00-
10 Elbows Tucked Push Ups
10 Crush Grip Dumbbell Bicep Curl (50/35)
-rest 1:00-
10 Diamond Push Ups
10 Crush Grip Dumbbell Bicep Curl (50/35)
-rest 2:00-
Then:
4 Rounds
20 Box Step Overs (24/20)
20 Hollow Rocks
Time Cap: 25 Minutes
Athletes Notes
Workout Strategy
- Longer workout today: an arm pump with some core/cardio.
- Be prepared. You have different variations of push ups, and your core will be slightly fatigued from your starting core piece.
DEMO VIDEOS
- Mountain Climber
- Hollow Hold
- Wide Push Ups – elbow closer to 90 degrees
- Normal Push Ups – elbows closer to 45 degrees
- Elbows Tucked Push Up – elbows stay tight by your side.
- Diamond Pushups – the most challenging version of the push ups here.
- Crush Grip Dumbbell Bicep Curl
- Box Step Over
- Hollow Rocks
Substitution
- Hollow Hold –> Hollow Hold Progressions OR Boat Hold
- Push Up Scaling Options:
- If no access to a box you can do alt. Lunge to Hip Extension in place of Box Step Overs.
- Hollow Rocks –> Tuck Hollow Rock
Scoring
- Your score today is just the total time it takes you to complete the following at a moderate intensity. Just aim to stay moving. There is a cap of 25 minutes.
Mayhem Moms
Complete the following at a Moderate Intensity:
4 rounds:
20 Modified Mountain Climber (L+R=1)
20 second Boat Hold
-rest 2:00-
Then:
10 Wide Incline Push Ups
10 Crush Grip Dumbbell Bicep Curl
-rest 1:00-
10 Incline Push Ups
10 Crush Grip Dumbbell Bicep Curl
-rest 1:00-
10 Elbows Tucked Incline Push Ups
10 Crush Grip Dumbbell Bicep Curl
-rest 1:00-
10 Diamond Incline Push Ups
10 Crush Grip Dumbbell Bicep Curl
-rest 2:00-
Then:
4 Rounds
20 Box Step Over OR Alt. Lunge to Hip Extension
20 second Boat Hold
DEMO VIDEOS