2 rounds:
10 Arm Circles
10 Scap Push Up
10 Glute Bridge
8 Quadruped Shoulder Taps
8 Bird Dogs
10 Air Squats
Athletes Notes
4 sets total (2 sets per side)
Max Tempo 3 Point Elbow Out Row* @ 20X2
-rest :30-
Max Tempo 3 Point Supinated Row* @ 20X2
-rest :30-
Max Tempo 3 Point Bent Over Row* @ 20X2
-rest 1:00 before switching arms-
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many reps you complete each set. For each score, add your total reps for all 3 types of rows.
Tempo Explanation: From the top of the movement, it will be a 2 second descent, no pause at the bottom, explode up, 2 second pause at the top before the next rep.
Workout Flow
Max Tempo 3 Point Elbow Out Row – left arm
-rest :30-
Max Tempo 3 Point Supinated Row – left arm
-rest :30-
Max Tempo 3 Point Bent Over Row – left arm
-rest 1:00-
Max Tempo 3 Point Elbow Out Row – right arm
-rest :30-
Max Tempo 3 Point Supinated Row – right arm
-rest :30-
Max Tempo 3 Point Bent Over Row – right arm
-rest 1:00-
Max Tempo 3 Point Elbow Out Row – left arm
-rest :30-
Max Tempo 3 Point Supinated Row – left arm
-rest :30-
Max Tempo 3 Point Bent Over Row – left arm
-rest 1:00-
Max Tempo 3 Point Elbow Out Row – right arm
-rest :30-
Max Tempo 3 Point Supinated Row – right arm
-rest :30-
Max Tempo 3 Point Bent Over Row – right arm
Demo Videos
- 3 Point Elbow Out Bent Over Row with Dumbbell
- Tempo 3 Point Dumbbell Supinated Row
- 3 Point Single Dumbbell Row
- Tempo 3 Point Elbow Out Bent Over Row with Backpack
- Tempo 3 Point Backpack Supinated Row
- 3 Point Single Arm Backpack Row
Scaling
4 sets total (2 sets per side)
Max Tempo 3 Point Elbow Out Row @ 20X2
-rest :30-
Max Tempo 3 Point Supinated Row @ 20X2
-rest :30-
Max Tempo 3 Point Bent Over Row @ 20X2
-rest 1:00 before switching arms-
*Dumbbell (1×35/25) or Backpack
Mayhem Mom Mods
4 sets total (2 sets per side)
Max Tempo 3 Point Elbow Out Row @ 20X2
-rest :30-
Max Tempo 3 Point Supinated Row @ 20X2
-rest :30-
Max Tempo 3 Point Bent Over Row @ 20X2
-rest 1:00 before switching arms-
*Dumbbell (1×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
4 Sets (1 Set every 5 minutes)
Tabata :40 on / :20 off
Glute Bridge March
Plank Shoulder Taps
Donkey Kickback Pulses (:20 left leg / :20 right leg)
Russian Twist (Right + Left = 1)
Athletes Notes
Score
This workout is scored on completion. Use the checkbox.
Workout Flow
0:00-0:40: Glute Bridge March
0:40-1:00: Rest
1:00-1:40: Plank Shoulder Taps
1:40-2:00: Rest
2:00-2:40: Donkey Kickback Pulses (:20 left leg / :20 right leg)
2:40-3:00: Rest
3:00-3:40: Russian Twist (Right + Left = 1)
3:40-5:00: Rest
5:00-5:40: Glute Bridge March
5:40-6:00: Rest
6:00-6:40: Plank Shoulder Taps
6:40-7:00: Rest
7:00-7:40: Donkey Kickback Pulses (:20 left leg / :20 right leg)
7:40-8:00: Rest
8:00-8:40: Russian Twist (Right + Left = 1)
8:40-10:00: Rest
10:00-10:40: Glute Bridge March
10:40-11:00: Rest
11:00-11:40: Plank Shoulder Taps
11:40-12:00: Rest
12:00-12:40: Donkey Kickback Pulses (:20 left leg / :20 right leg)
12:40-13:00: Rest
13:00-13:40: Russian Twist (Right + Left = 1)
13:40-15:00: Rest
15:00-15:40: Glute Bridge March
15:40-16:00: Rest
16:00-16:40: Plank Shoulder Taps
16:40-17:00: Rest
17:00-17:40: Donkey Kickback Pulses (:20 left leg / :20 right leg)
17:40-18:00: Rest
18:00-18:40: Russian Twist (Right + Left = 1)
Demo Videos
Scaling
4 Sets (1 Set every 5 minutes)
Tabata :40 on / :20 off
Glute Bridge March
Plank Shoulder Taps
Donkey Kickback Pulses (:20 left leg / :20 right leg)
Modified Russian Twists
Mayhem Mom Mods
4 Sets (1 Set every 5 minutes)
Tabata :40 on / :20 off
Glute Bridge March
Knee Plank Shoulder Taps
Donkey Kickback Pulses (:20 left leg / :20 right leg)
Modified Russian Twists