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
2-3 sets
15 Tempo Bent Over Thumbs Up Reverse Fly
-rest :30-
10/arm Tempo Single Arm Backpack Curl
-rest 2:00-
Athletes Notes
Score
- This workout is scored for completion. Please use the checkbox.
Workout Flow
15 Tempo Bent Over Thumbs Up Reverse Fly
-rest :30-
10 Tempo Single Arm Backpack Curl – left arm
10 Tempo Single Arm Backpack Curl – right arm
-rest 2:00-
15 Tempo Bent Over Thumbs Up Reverse Fly
-rest :30-
10 Tempo Single Arm Backpack Curl – left arm
10 Tempo Single Arm Backpack Curl – right arm
-rest 2:00-
15 Tempo Bent Over Thumbs Up Reverse Fly
-rest :30-
10 Tempo Single Arm Backpack Curl – left arm
10 Tempo Single Arm Backpack Curl – right arm
- Tempo for both movements is 4 seconds on the way up and 1 second on the way down.
Demo Videos
Scaling
2 sets
12 Tempo Bent Over Thumbs Up Reverse Fly
-rest :30-
8/arm Tempo Single Arm Backpack Curl
-rest 2:00-
Mayhem Mom Mods
2-3 sets
15 Tempo Bent Over Thumbs Up Reverse Fly
-rest :30-
10/arm Tempo Single Arm Backpack Curl
-rest 2:00-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Every 5:00 for 3 Sets
12 Backpack Ground to Overhead
40 Air Squats
12 Backpack Ground to Overhead
Athletes Notes
Score
- This workout is scored on how quickly you complete each set.
Workout Flow
At 0:00:
12 Backpack Ground to Overhead
40 Air Squats
12 Backpack Ground to Overhead
-rest the remaining time-
At 5:00
12 Backpack Ground to Overhead
40 Air Squats
12 Backpack Ground to Overhead
-rest the remaining time-
At 10:00
12 Backpack Ground to Overhead
40 Air Squats
12 Backpack Ground to Overhead
Demo Videos
Scaling
Every 5:00 for 3 Sets
8 Backpack Ground to Overhead
30 Air Squats
8 Backpack Ground to Overhead
Mayhem Mom Mods
Every 5:00 for 3 Sets
12 Backpack Ground to Overhead
40 Air Squats
12 Backpack Ground to Overhead
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
2-3 sets
Max Tempo Double Dumbbell Supinated Bent Over Row (2×50/35)
-rest :30-
Max Tempo Dumbbell Crush Curls (50/35)
-rest 2:00 b/t sets-
Athletes Notes
Score
- This workout is scored on total reps:
—score 1: Total double dumbbell supinated bent over rows
—score 2: Total dumbbell crush curls
Workout Flow
Max Tempo Double Dumbbell Supinated Bent Over Row (2×50/35)
-rest :30-
Max Tempo Dumbbell Crush Curls (50/35)
-rest 2:00-
Max Tempo Double Dumbbell Supinated Bent Over Row (2×50/35)
-rest :30-
Max Tempo Dumbbell Crush Curls (50/35)
-rest 2:00-
Max Tempo Double Dumbbell Supinated Bent Over Row (2×50/35)
-rest :30-
Max Tempo Dumbbell Crush Curls (50/35)
- Tempo for both movements is 4 seconds on the way up and 1 second on the way down.
Demo Videos
Scaling
2 sets
Tempo Max Double Dumbbell Supinated Bent Over Row (2×35/25)
-rest :30-
Tempo Max Dumbbell Crush Curl (35/25)
-rest 2:00 b/t sets-
Mayhem Mom Mods
2-3 sets
Tempo Max Double Dumbbell Supinated Bent Over Row (2×35)
-rest :30-
Tempo Max Dumbbell Crush Curl (35)
-rest 2:00 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Every 5:00 for 3 Sets
8 Devil Press (2×50/35)
40 Air Squats
8 Devil Press (2×50/35)
Athletes Notes
Score
- This workout is scored based on how quickly you complete each set.
Workout Flow
At 0:00
8 Devil Press
40 Air Squats
8 Devil Press
-rest the remaining time-
At 5:00
8 Devil Press
40 Air Squats
8 Devil Press
-rest the remaining time-
At 10:00
8 Devil Press
40 Air Squats
8 Devil Press
Demo Videos
Scaling
Every 5:00 for 3 Sets
6 Devil Press (2×35/25)
30 Air Squat
6 Devil Press (2×35/25)
Mayhem Mom Mods
Every 5:00 for 3 Sets
8 Elevated Modified Devil Press (2×25)
40 Air Squats
8 Elevated Modified Devil Press (2×25)