2 rounds
40 seconds of High Knees
10 Reverse Snow Angels
4 Elbow to Floor Lunge Stretches (each)
4 Single Leg Glute Bridges (each)
into
2 Rounds
30 second Run
30 second Walk
Athletes Notes
EMOM 20 Minutes
(40 seconds of work, 20 seconds of rest)
Minute 1: Run
Minute 2: X-Jumps
Minute 3: Pike Hold OR Handstand Hold
Score = emoji
Athletes Notes
Scoring
- Score as an emoji. IF you kept score today of your reps, comment those in your results comment box.
Workout Strategy and Flow
- EMOM = Every Minute on the minute. And in this style workout you will complete 40 seconds of work within the minute and have a mandatory 20 second rest and transition.
- Please note that there is NO additional rest minute built it. So it will be steady movement for 20 minutes, aside from the 20 seconds of rest/transition each minute.
- Run: don’t come out too hot here. Just think about smooth and sustainable run pace. Focus on your breathing.
- X-Jumps: we want to approach these at a controlled pace. Remember these are a hinging movement, not a squatting movement. We are jumping today but if needed scale to X-Jump No Jump
- Pike Hold or Handstand Hold – getting comfortable getting upside down.
Substitution
- Run –> 40 seconds of Skater Side Jumps OR High Knees to Lateral Shuffle
- Handstand Hold/Pike Hold –> if you really don’t feel comfortable doing these then you can scale to High Plank Hold
Backpack Option
EMOM 20 Minutes
(40 seconds on, 20 seconds off)
Minute 1: Backpack Run
Minute 2: Backpack Hang Clean and Jerks
Minute 3: Backpack Overhead Hold
Scaled
EMOM 20 Minutes
(40 seconds on, 20 seconds off)
Minute 1: Standing Marches
Minute 2: X-Jump No Jump
Minute 3: Knee Plank
Mayhem Moms
EMOM 20 Minutes
(40 seconds on, 20 seconds off)
Minute 1: Controlled High Knees to Lateral Shuffle
Minute 2: X-Jumps or X-Jump No Jump
Minute 3: Pike Hold or High Plank Hold
EMOM 20 Minutes
(40 seconds of work, 20 seconds of rest)
Minute 1: Run
Minute 2: Single Dumbbell Hang Clean and Jerk (50/35) (alternating every rep)
Minute 3: Pike Hold OR Handstand Hold
Score = emoji
Athletes Notes
Scoring
- Score as an emoji. IF you kept score today of your reps, comment those in your results comment box.
Workout Strategy and Flow
- EMOM = Every Minute on the minute. And in this style workout you will complete 40 seconds of work within the minute and have a mandatory 20 second rest and transition.
- Please note that there is NO additional rest minute built it. So it will be steady movement for 20 minutes, aside from the 20 seconds of rest/transition each minute.
- Run: don’t come out too hot here. Just think about smooth and sustainable run pace. Focus on your breathing.
- Single Dumbbell Hang Clean and Jerk: This should be a weight you feel confident moving for 40 seconds. You should be able to easily transition the dumbbell from hand to hand every rep. If you need a break it should only be 1 time during the 40 seconds for 2-3 seconds. Anything more means the weight is too heavy for today.
- Pike Hold or Handstand Hold – getting comfortable getting upside down.
Substitution
- Run –> 40 seconds of Skater Side Jumps OR High Knees to Lateral Shuffle
- Handstand Hold/Pike Hold –> if you really don’t feel comfortable doing these then you can scale to High Plank Hold
Mayhem Moms
EMOM 20 Minutes
(40 seconds on, 20 seconds off)
Minute 1: Controlled High Knees to Lateral Shuffle
Minute 2: Single Dumbbell Hang Clean and Jerk
Minute 3: Pike Hold or High Plank Hold