2-3 Rounds
10 Scap Push Up
5 (per side) World’s Greatest Stretch
:15 (per side) Single Leg Glute Bridge Hold
Athletes Notes
Push Up Test
50 reps for time w/ two scores
Score 1: AMRAP to failure (i.e. as many reps as you can get unbroken in one go)
Score 2: Time it takes to get you to get 50 total reps
*Time Cap: 10 minutes
Athletes Notes
Score
- This workout has 2 scores. Log both in the text box.
—Score 1: Reps in first set (unbroken)
—Score 2: Time to complete all 50 reps
Workout Flow
At 3,2,1 begin:
One max unbroken set of push ups
-then-
Continue to accumulate push ups until 50 have been completed
Demo Videos
Scaling
Knee Push Up Test
35 reps for time w/ two scores
Score 1: AMRAP to failure (i.e. as many reps as you can get unbroken in one go)
Score 2: Time it takes to get you to get 35 total reps
- Time Cap: 10 minutes
Mayhem Mom Mods
Test: DB Bent over row OR Elevated Push Up
50 reps for time w/ two scores
Score 1: AMRAP to failure (i.e. as many reps as you can get unbroken in one go)
Score 2: Time it takes to get you to get 50 total reps
- Time Cap: 10 minutes
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 sets
8-10/leg Tempo Foot Elevated Backpack Cossack Squat @3011
-rest 2:00 b/t sets-
Athletes Notes
Score
- This workout is scored on completion. Use the checkbox.
Workout Flow
8-10 Foot Elevated Backpack Cossack Squats – left leg
8-10 Foot Elevated Backpack Cossack Squats – right leg
-rest 2:00-
8-10 Foot Elevated Backpack Cossack Squats – left leg
8-10 Foot Elevated Backpack Cossack Squats – right leg
-rest 2:00-
8-10 Foot Elevated Backpack Cossack Squats – left leg
8-10 Foot Elevated Backpack Cossack Squats – right leg
- Tempo is 3011: 3 second descent, no pause at the bottom, 1 second ascent, 1 second at the top before the next rep
Demo Videos
Scaling
3 sets
6/leg Foot Elevated Backpack Cossack Squat @3011
-rest 2:00 b/t sets-
Mayhem Mom Mods
3 sets
8-10/leg Foot Elevated Backpack Cossack Squat @3011
-rest 2:00 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Push Up Test
100 reps for time w/ two scores
Score 1: AMRAP to failure (i.e. as many reps as you can get unbroken in one go)
Score 2: Time it takes to get you to get 100 total reps
*Time Cap: 10 minutes
Athletes Notes
Score
- This workout has 2 scores. Log both in the text box.
—Score 1: Reps in first set (unbroken)
—Score 2: Time to complete all 100 reps
Workout Flow
At 3,2,1 begin:
One max unbroken set of push ups
then
continue to accumulate push ups until 100 have been completed
Demo Videos
Scaling
Knee Push Up Test
75 reps for time w/ two scores
Score 1: AMRAP to failure (i.e. as many reps as you can get unbroken in one go)
Score 2: Time it takes to get you to get 75 total reps
- Time Cap: 10 minutes
Mayhem Mom Mods
Test: DB Bent over row OR Elevated Push Up
100 reps for time w/ two scores
Score 1: AMRAP to failure (i.e. as many reps as you can get unbroken in one go)
Score 2: Time it takes to get you to get 100 total reps
- Time Cap: 10 minutes
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
3 sets
8-10/leg Tempo Foot Elevated Goblet Cossack Squat @3011
-rest 2:00 b/t sets
Athletes Notes
Score
- This workout is scored on the weight of DB used for the Cossack squats.
Workout Flow
8-10 Tempo Foot Elevated Goblet Cossack Squat – left leg
8-10 Tempo Foot Elevated Goblet Cossack Squat – right leg
-rest 2:00-
8-10 Tempo Foot Elevated Goblet Cossack Squat – left leg
8-10 Tempo Foot Elevated Goblet Cossack Squat – right leg
-rest 2:00-
8-10 Tempo Foot Elevated Goblet Cossack Squat – left leg
8-10 Tempo Foot Elevated Goblet Cossack Squat – right leg
- Tempo is 3011: 3 second descent, no pause at the bottom, 1 second ascent, 1 second at the top before the next rep
Demo Videos
Scaling
3 sets
6/leg Tempo Foot Elevated Goblet Cossack Squat @3011
-rest 2:00 b/t sets-
Mayhem Mom Mods
3 sets
8-10/leg Tempo Foot Elevated Goblet Cossack Squat @3011
-rest 2:00 b/t sets-