5:00 Clock
20 Line Hops or Single Unders
10 Prone IYT (each)
5 Thread the Needles (each)
5 Bodyweight Single Leg RDLs* (each)
3 X-Jump or 3 Dumbbell Hang Snatches (each)
*Minimal: Change to 5 Single Arm Suitcase Deadlifts (each) in final 2 minutes
Athletes Notes
3 sets:
5 Pike Push Ups with 10 second hold at end of final rep
-rest 1:30 between sets-
OR
10 Kipping Handstand Push Ups with 10 second hold at end of final rep
-rest 1:30 between sets-
Score = emoji, comment modifications made
Athletes Notes
Demo Videos
- Pike Push Up OR Kipping Handstand Push Up
- on final rep (either rep 5 or 10) stop at top of rep and complete a 10 second Pike Hold OR Handstand Hold
Flow
5 Pike Push Ups with 10 second hold at end of final rep
-rest 1:30-
5 Pike Push Ups with 10 second hold at end of final rep
-rest 1:30-
5 Pike Push Ups with 10 second hold at end of final rep
Substitution
- If you don’t have Pike Push Ups yet, that’s okay, you can scale to either Crush Grip Seated Object Strict Press with any house hold item (water bottle, laundry detergent jug, backpack)
Scaled
3 sets:
Crush Grip Seated Object Strict Press
-rest 1:30 between sets-
Mayhem Moms
No modification here. See Scaled or Substitution Section for other options.
8 Rounds
6 X-Jump (no jump) (left)
6 X-Jump (no jump) (right)
36 Line Hops
Athletes Notes
Workout Strategy and Flow
- This will be a super quick 8 rounds!!! Get ready to push the pace.
- Make sure you have some way to keep track of your rounds. Quick tally on a whiteboard or on your phone.
- X-Jump No Jump : should be able to do unbroken 6 reps all on 1 side and a quick transition to the other side for 6 unbroken. Super important to remember this is a hinging movement, not a squatting. Watch the demo video closely if needed
- Line Hops : these gotta be “on” today. This is intended to be a quick metcon. If you cannot do 20+ line hops unbroken every time (with little rest between sets) then let’s scale today (See M30 Scaled)
Scaled
8 Rounds
12 Object Alternating Hang Snatch
36 Object Toe Taps
Mayhem Moms
8 Rounds
6 X-Jump No Jump (left)
6 X-Jump No Jump (right)
36 Slow and Controlled Line Hops
3 sets:
10 Seated Crush Grip Dumbbell Strict Press with 10 second hold at end of final rep
-rest 1:30 between sets-
Athletes Notes
Demo Video
- Crush Grip Seated Dumbbell Strict Press – can sit on the floor or on a box/bench/chair
- on 10th rep, hold as a Dumbbell Crush Grip Overhead Hold for 10 seconds before bringing down.
Flow
10 Seated Crush Grip Dumbbell Strict Press with 10 second hold at end of final rep
-rest 1:30-
10 Seated Crush Grip Dumbbell Strict Press with 10 second hold at end of final rep
-rest 1:30-
10 Seated Crush Grip Dumbbell Strict Press with 10 second hold at end of final rep
Mayhem Moms
No modification here.
8 Rounds
6 Dumbbell Hang Snatch (left) (50/35)
6 Dumbbell Hang Snatch (right) (50/35)
36 Double Unders
Athletes Notes
Workout Strategy and Flow
- This will get grippy over the 8 rounds. But it’s still gonna be QUICK.
- Make sure you have some way to keep track of your rounds. Quick tally on a whiteboard or on your phone.
- Single Dumbbell Hang Snatch : weight should allow for unbroken 6 reps all on 1 side and a quick transition to the other hand for 6 unbroken. If you know you cannot do that for all 8 rounds, then scale down your weight.
- Double Unders : these gotta be “on” today. This is intended to be a quick metcon. If you cannot do 20+ double unders unbroken every time (with little rest between sets) then let’s scale today
Substitution
- Double Unders –> 36 Crossovers – Single Under or 72 Single Unders
Mayhem Moms
8 Rounds
6 Single Dumbbell Hang Snatch (left)
6 Single Dumbbell Hang Snatch (right)
36 Slow and Controlled Line Hops
1:00 Pancake Stretch
1:00 Lunge to Elbow with Rotation (right)
1:00 Lunge to Elbow with Rotation (left)
1:00 Downward to Upward Dog Transitions
1:00 Alternating Calf Stretch
1:00 Bottom of the Squat Hold
Athletes Notes