3 Rounds
20 Mountain Climbers
10 Scap Only Push Ups
5 Push up to Downward Dog
5 Box Step Ups (each)
5 Single Leg RDL or Single Dumbbell Suitcase Deadlift
Athletes Notes
4 Minutes to work through as many rounds as you can.
EMOM 6 Minutes
4 Tempo Push Ups @30X1
4 Burpees
*Should have at least 15 seconds of rest each minute.
Score = emoji, comment any modifications you had to make
Athletes Notes
Demo Videos
- Push Ups
- Tempo Explanation: 3 seconds down, once at bottom position explode up to top, pausing for 1 second at top before repeating for next rep
- Burpees: getting some burpees in for the day. We are building our volume on these during the week. The more we can touch on them, the more comfortable we get.
- You should be able to get this done with at least 15 seconds of rest each minute. If not, then scale the burpees to a version you can do faster (like elevated or no push up)
Flow
0:00 – 1:00 4 Tempo Push ups immediately into 4 burpees, rest the remainder of the minute
1:00 – 2:00 Repeat for set 2
2:00 – 3:00 Repeat for set 3
3:00 – 4:00 Repeat for set 4
4:00 – 5:00 Repeat for set 5
5:00 – 6:00 Repeat for set 6
Scaled
EMOM 6 Minutes
4 Tempo Elevated Knee Push Ups @30X1
4 Elevated Up Downs with NO Jump
Mayhem Moms
EMOM 6 Minutes
4 Tempo Knee Push Ups or Incline Push Ups @30X1
4 Modified Burpee
AMRAP 10 Minutes:
15 Box Jumps (24”/20”)
20 Glute Bridges
25ft Handstand Walk or 50ft Bear Crawl
Athletes Notes
Scoring
- For simplicity of scoring, if you do not complete the full 25ft handstand walk or 50ft bear crawl when the time expires, it will NOT count as a full round and no rep will be given in that round for halfway done work.
Workout Strategy and Flow
- AMRAP = as many rounds and reps as possible in 10 minutes.
- Box Jump – legs will begin to feel a bit jello-ey so be sure that you feel super confident jumping up on the box height.
- Glute Bridges – should feel comfortable with this movement and completing 20 unbroken when fresh…. HOWEVER I am not suggesting that for this workout. Sets of 10 are ideal here with 2-4 second rest between sets.
- Handstand Walk or Bear Crawl – lets get it!!!! Stay quick on the hands.
Substitution
- If no access to a box complete as Tuck Jump OR Modified Tuck Jump
- Bear Crawl –> if you don’t feel confident doing this low bear crawl, first raise your hips and try….then move to 20 Bear Crawl Alternating Shoulder Taps (total)
Scaled
AMRAP 10 Minutes:
15 Step Up to Surface
20 Glute Bridges
20 Bear Crawl Alternating Shoulder Taps (total)
Mayhem Moms
AMRAP 10 Minutes:
15 Modified Tuck Jump
20 Glute Bridges
50ft Bear Crawl OR 20 Bear Crawl Alternating Shoulder Taps (total)
AMRAP 10 Minutes:
15 Box Jumps (24”/20”)
20 Dumbbell Deadlift (2×50/35)
25ft Handstand Walk or 50ft Bear Crawl
Athletes Notes
Scoring
- For simplicity of scoring, if you do not complete the full 25ft handstand walk or 50ft bear crawl when the time expires, it will NOT count as a full round and no rep will be given in that round for halfway done work.
Workout Strategy and Flow
- AMRAP = as many rounds and reps as possible in 10 minutes.
- Box Jump – legs will begin to feel a bit jello-ey so be sure that you feel super confident jumping up on the box
- Dumbbell Deadlift – weights technically should be light enough that you could do 20 unbroken when fresh HOWEVER I am not suggesting that for this workout. Sets of 10 are ideal here with 2-4 second rest between sets.
- Handstand Walk or Bear Crawl – lets get it!!!! Stay quick on the hands.
Substitution
- If no access to a box complete as Tuck Jump OR Modified Tuck Jump
- Bear Crawl –> if you don’t feel confident doing this low bear crawl, first raise your hips and try….then move to 20 Bear Crawl Alternating Shoulder Taps (total)
Mayhem Moms
AMRAP 10 Minutes:
15 Modified Tuck Jump
20 Dumbbell Deadlift OR Elevated Sumo Dumbbell Deadlifts
50ft Bear Crawl OR 20 Bear Crawl Alternating Shoulder Taps (total)
:30 Elevated Hamstring Stretch (each side)
:30 Leaning Tricep Stretch (each side)
:30 Seated QL Stretch (each side)
Athletes Notes