5:00 AMRAP
5 Inchworm
10 Arm Circles
10 Glute Bridges
10 Scap Push Ups
10 Bodyweight Renegade Row
Athletes Notes
3 sets
AMRAP 3:00
20 alt Gorilla Row
15 Deadlift
Max Distance Farmer Carry or dual backpack Standing March
-rest 2:00 between sets-
Dumbbell (2×50/35) or Dual Backpack*
Athletes Notes
Score
This workout is scored on the distance accumulated on the farmer carry/dual backpack march each set (in feet).
Workout Flow
0:00-3:00
20 alt Gorilla Row
15 Deadlift
Max Distance Farmer Carry or dual backpack Standing March in remaining time
3:00-5:00
Rest
5:00-8:00
20 alt Gorilla Row
15 Deadlift
Max Distance Farmer Carry or dual backpack Standing March in remaining time
8:00-10:00
Rest
10:00-13:00
20 alt Gorilla Row
15 Deadlift
Max Distance Farmer Carry or dual backpack Standing March in remaining time
Demo Videos
Scaling
3 sets
AMRAP 3
16 alt Gorilla Row
12 Deadlift
Max Distance Farmer Carry or dual backpack standing march
-rest 2:00 between sets-
- Dumbbell (2×35/25) or Dual Backpack
Mayhem Mom Mods
3 sets
AMRAP 3
20 alt Gorilla Row
15 Deadlift
Max Dual DB March or dual backpack standing march
-rest 2:00 between sets-
- Dumbbell (2×35) or Dual Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
For Time
100 Weighted Glute Bridge*
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you accumulate 100 reps of weighted glute bridges.
Workout Flow
On a running clock:
Accumulate 100 Weighted Glute Bridge
Demo Videos
Scaling
For Time
80 Bodyweight Glute Bridges
Mayhem Mom Mods
For Time
100 Weighted Glute Bridge
- Dumbbell (1×35) or Backpack