3 Sets:
10 Air Squats
8 Downward Dog to Upward Dog
10 Bodyweight Walk Through Lunges
4 Burpees
20 High Knees
Athletes Notes
5 Sets:
15 Shuttle Runs (50ft)
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
-rest 2:00 between sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete each set of work. There are 5 sets that are scored.
Workout Flow
15 Shuttle Runs (50ft)
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
-rest 2:00-
15 Shuttle Runs
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
-rest 2:00-
15 Shuttle Runs
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
-rest 2:00-
15 Shuttle Runs
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
-rest 2:00-
15 Shuttle Runs
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
Demo Videos
- Shuttle Run
- Backpack Deadlift
- Backpack Hang Power Cleans
- Backpack Shoulder to Overhead
- Dumbbell Deadlift
- Double Dumbbell Hang Power Clean
- Double Dumbbell Shoulder to Overhead
Scaling
5 Sets:
13 Shuttle Runs (50ft)
9 Deadlift
6 Hang Power Clean
3 Shoulder to Overhead
-rest 2:00 between sets-
*Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
5 Sets:
15 Shuttle Runs (50ft)
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
-rest 2:00 between sets-
*Dumbbell (2×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Non-Run Option:
5 sets
48 High Knees to Lateral Shuffle
12 Deadlift*
9 Hang Power Clean*
6 Shoulder to Overhead*
-rest 2:00 between rounds-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete each set of work. There are 5 sets that are scored.
Workout Flow
48 High Knees to Lateral Shuffle
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
-rest 2:00 between rounds-
48 High Knees to Lateral Shuffle
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
-rest 2:00 between rounds-
48 High Knees to Lateral Shuffle
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
-rest 2:00 between rounds-
48 High Knees to Lateral Shuffle
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
-rest 2:00 between rounds-
48 High Knees to Lateral Shuffle
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
Demo videos
- High Knees to Lateral Shuffle
- Backpack Deadlift
- Backpack Hang Power Cleans
- Backpack Shoulder to Overhead
- Dumbbell Deadlift
- Double Dumbbell Hang Power Clean
- Double Dumbbell Shoulder to Overhead
Scaling
5 Sets:
48 High Knee to Lateral Shuffle
12 Deadlift*
9 Hang Power Clean*
6 Shoulder to Overhead*
-rest 2:00 between rounds-
*Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
5 Sets:
48 High Knees to Lateral Shuffle
12 Deadlift*
9 Hang Power Clean*
6 Shoulder to Overhead*
-rest 2:00 between rounds-
*Dumbbell (2×35 or lighter) or Backpack