5:00 AMRAP
3 (per side) Squat with Thoracic Rotation
:20 Supermans
3 Downward Dog to Upward Dog
3 No Push Up Burpees
Athletes Notes
For Time
15 Double Push Up Burpee
20 Thruster*
-rest 3:00-
2 rounds
15 Strict Push Up Burpee
10 Single Arm Thruster*
-rest 3:00-
3 rounds
10 Push Ups
10 Front Squat*
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
- This workout is scored based on how quickly you complete each of the sets.
Workout Flow
*At 3,2,1 Begin:
15 Double Push Up Burpee
20 Thruster
-rest 3:00-
15 Strict Push Up Burpee
10 Single Arm Thruster
15 Strict Push Up Burpee
10 Single Arm Thruster
-rest 3:00-
10 Push Ups
10 Front Squat
10 Push Ups
10 Front Squat
10 Push Ups
10 Front Squat
Demo Videos
- Burpee Double Push Up
- Dumbbell Thruster
- Backpack Thruster
- Strict Burpee
- Single Dumbbell Thruster
- Single Arm Backpack Thruster
- Push Up
- Dumbbell Front Squats
- Backpack Front Squat
Scaling
For Time
12 Double Push Up Burpee
15 Thruster (Dumbbell 2×35/25 or Backpack)
-rest 3:00-
2 rounds
12 Strict Push Up Burpee
8 Single Arm Thruster (Dumbbell 35/25 or Backpack)
-rest 3:00-
3 rounds
8 Knee Push Ups
8 Front Squat (Dumbbell 2×35/25 or Backpack)
Mayhem Mom Mods
For Time
15 Double Push Up Modified Burpee
20 Thruster (Dumbbell 2×25 or Backpack)
-rest 3:00-
2 rounds
15 Strict Push Up Modified Burpee
10 Single Arm Thruster (Dumbbell (25) or Backpack)
-rest 3:00-
3 rounds
10 Knee Push Ups
10 Front Squat (Dumbbell 2×25 or Backpack)