4:00 Clock
20 Tibialis Raises
5 X Jump (no Jump)
3 Inchworms to Push Up
30 seconds of Line Hops or Single Unders
Athletes Notes
Just trying to move through these movements in the 4 minutes. Try to get through a couple rounds of it to get nice and warm. Don’t rush though!
- Tibialis Raises – great exercise for strengthening the front muscle of the shin to help prevent knee injuries.
- X-Jumps No Jump
- Inchworm to Pushup
- Line Hops or Single Unders
2 sets @ consistent effort
7 minute AMRAP
7 Lateral Burpee over Object*
14 Object Ground to Overhead**
14 Air Squats
35 Double Unders Or Line Hops
-rest 5:00 between sets-
*Dumbbell (50/35) or Backpack
**Alternating DB Snatch (50/35) or Backpack Ground to Overhead
Athletes Notes
Score
- Score is total reps completed in each of the 7:00 AMRAPs. There are two scores.
Workout Flow
0:00-7:00
Complete as many rounds as possible of the following:
7 Lateral Burpee over Object
14 Object Ground to Overhead
14 Air Squats
35 Double Unders Or Line Hops
7:00-12:00
Rest
12:00-19:00
Complete as many rounds as possible of the following:
7 Lateral Burpee over Object
14 Object Ground to Overhead
14 Air Squats
35 Double Unders Or Line Hops
Demo Videos
- Lateral Burpee Over Object
- Dumbbell Snatch
- Backpack Ground to Overhead
- Air Squats
- Double Under
- Line Hops
Scaling
2 sets @ consistent effort
7 minute AMRAP
7 Lateral Burpee over Object (Dumbbell (35/25) or Backpack)
11 Object Ground to Overhead (Alternating DB Snatch (35/25) or Backpack Ground to Overhead)
11 Air Squats
25 Single Unders
-rest 5:00 between sets-
Mayhem Mom Mods
2 sets @ consistent effort
7 minute AMRAP
7 Low Box/Plate Burpee Jump Overs
14 Object Ground to Overhead (Alternating DB Snatch (35 or lighter) or Backpack Ground to Overhead)
14 Air Squats
35 Double Unders :15 High Knees
-rest 5:00 between sets