2-3 Rounds:
10 Jumping Jacks
5 Inchworms to Push Up
10 Air Squats
10 Scap Pull Ups (if you have a bar) (or 15 Supermans on the floor)
10 Glute Bridges
10 Reverse Lunges (5/side)
10 Deadbugs
Athletes Notes
For Time
10-8-6-4-2
Burpee Chest to Bar Pull Up (strict, no kipping)
OR Burpee Bent Over Row*
6-12-18-24-30
alt Death March*
Dumbbell (2×50/35) or Backpack*
Bent Over Row: 1 burpee + 2 rows = 1 rep
Athletes Notes
Score
This workout is scored on how long it takes you to complete all the work.
Workout Flow
10 Burpee Chest to Bar
6 alt Death March
8 Burpee Chest to Bar
12 alt Death March
6 Burpee Chest to Bar
18 alt Death March
4 Burpee Chest to Bar
24 alt Death March
2 Burpee Chest to Bar
30 alt Death March
Demo Videos
- Burpee Chest to Bar Pull Up No Kipping
- Burpee Double Dumbbell Bent Over Row
- Burpee Backpack Bent Over Row
- Double Dumbbell Death March
Scaling
For Time
10-8-6-4-2
Kneeling Bodyweight Renegade Row
6-12-18-24-30
Alt Bodyweight Walk Through Lunge
Mayhem Mom Mods
For Time
10-8-6-4-2
Modified Burpee Bent Over Row
6-12-18-24-30
Alt Bodyweight Walk Through Lunge
- Dumbbell (2×25 or lighter) or Backpack
- Bent Over Row: 1 burpee + 2 rows = 1 rep