Complete 3 Rounds:
10 Leg Swings Forward / Backward (each)
10 Arm Circles
5 Samson Lunges (each)
5 Sit Ups
30 second Jog
Athletes Notes
3 sets:
40 second Pike Hold or Handstand Hold
4 Alternating Bodyweight Turkish Get Up
-rest 60 second between sets-
Athletes Notes
Demo Videos
- Pike Hold OR Handstand Hold – I challenge you to get upside down, even if it scares you.
- Bodyweight Turkish Get Up – don’t rush these. It may feel odd doing this with no weight, but imagine you have a glass of water in your hand and you don’t want to spill it. Go through the motion of this movement and actually think about what you’re doing!! If you have access to a household item you can hold, that’s a great option to scale up this movement with.
Flow
40 second Pike Hold or Handstand Hold
4 Alternating Bodyweight Turkish Get Up
-rest 60 seconds-
40 second Pike Hold or Handstand Hold
4 Alternating Bodyweight Turkish Get Up
-rest 60 seconds-
40 second Pike Hold or Handstand Hold
4 Alternating Bodyweight Turkish Get Up
Scaled
3 sets:
40 second Bear Hover Hold (no weight)
2 Rolling Get Ups (each side)
-rest 60 second between sets-
Mayhem Moms
3 sets:
40 second Weighted Bear Hover Hold (you don’t have to do weighted unless you want the added challenge)
2 Single Leg Glute Bridge + Knee Side Plank + Leg Lift (glute bridge + side plank leg left is 1 rep) (each)
-rest 60 second between sets-
2 sets:
AMRAP 6 Minutes
10 Glute Bridges or Banded Good Mornings
400m Run
-rest 2:00 between sets-
Athletes Notes
Score
For simplicity, the run will be scored as every meter = 1 rep. Each round has 410 possible Reps. If you make it through 2 rounds and in the 3rd round you only get 200ms then your score would be 2 + 210.
Workout Strategy and Flow
- Our goal today should be to replicate the work we do in set 1 in set 2. So aiming to get the same number of rounds + reps both time. In order to do this, we need to be sure that we don’t come out flying in set 1 at an unsustainable run pace.
- Glute Bridges – don’t speed up here. Stay steady and consistent, squeezing your booty at the top of those reps. If you have access and would like you can choose to do Banded Good Mornings instead.
- Run – we should be running in such a way that we when we finish, we can go straight back to the ground (or band) with little to no rest.
FLOW
0:00 – 6:00 Complete as many rounds + reps of 10 Glute Bridges and a 400m Run.
6:00 – 8:00 Rest
8:00 – 14:00 Repeat the first set by doing as many rounds + reps of 10 Glute Bridges and a 400m Run.
Substitution
- Run –> either choose to run for 2 minutes each time, no matter the distance. OR complete 2 minutes of High Knees OR High Knees to Lateral Shuffle
Backpack Option
2 sets:
AMRAP 6 Minutes
10 Backpack Glute Bridges or Backpack Good Mornings
400m Backpack Run
-rest 2:00 between sets-
Scaled
2 sets:
AMRAP 6 Minutes
10 Glute Bridges
2 minutes of Standing Marches
-rest 2:00 between sets-
Mayhem Moms
2 sets:
AMRAP 6 Minutes
10 Glute Bridges
2 Minutes of controlled High Knees to Lateral Shuffle
-rest 2:00 between sets-
3 Sets:
50ft Single Arm Dumbbell Overhead Carry (left)
50ft Single Arm Dumbbell Overhead Carry (right)
4 Alternating Dumbbell Turkish Get Up
-rest 60 seconds between sets-
Athletes Notes
Demo Videos
- Single Arm Dumbbell Overhead Carry – focus on your form here. Walking down 25ft, turning around and walking back 25ft.
- if you don’t have access to 25ft of space then complete 40 second hold in place!
- Dumbbell Turkish Get Up – you will change sides each rep. Left side, then right side, then left side, then right side. Don’t rush these!
- Benefits of the Turkish Get Up:
- Unilateral movements where we can correct muscle imbalances
- Building shoulder strength
- Working on shoulder stability
- Strengthening your core
Flow
50ft Single Arm Dumbbell Overhead Carry (left)
50ft Single Arm Dumbbell Overhead Carry (right)
4 Alternating Dumbbell Turkish Get Up
-rest 60 seconds-
50ft Single Arm Dumbbell Overhead Carry (left)
50ft Single Arm Dumbbell Overhead Carry (right)
4 Alternating Dumbbell Turkish Get Up
-rest 60 seconds-
50ft Single Arm Dumbbell Overhead Carry (left)
50ft Single Arm Dumbbell Overhead Carry (right)
4 Alternating Dumbbell Turkish Get Up
Mayhem Moms
3 sets:
50ft Single Arm Dumbbell Overhead Carry (each arm) OR 40 second hold in place on each arm
2 Single Leg Glute Bridge + Knee Side Plank + Leg Lift (glute bridge + side plank leg left is 1 rep) (each)
-rest 60 second between sets-
2 sets:
AMRAP 6 Minutes
10 Dumbbell Power Cleans (2×50/35)
400m Run
-rest 2:00 between sets-
Athletes Notes
Score
For simplicity, the run will be scored as every meter = 1 rep. Each round has 410 possible Reps. If you make it through 2 rounds and in the 3rd round you only get 200ms then your score would be 2 + 210.
Workout Strategy and Flow
- Our goal today should be to replicate the work we do in set 1 in set 2. So aiming to get the same number of rounds + reps both time. In order to do this, we need to be sure that we don’t come out flying in set 1 at an unsustainable run pace.
- Dumbbell Power Clean – think about being explosive with your hips to get those dumbbells up off the ground and to your shoulders. Maintain a strong, flat back position similar to how you would set up for deadlifts. The weight you select should be something you could do 10 unbroken with every round. You don’t need to do that, but the weight should feel light enough that you could!
- Run – we should be running in such a way that we when we finish, we can go straight back to the dumbbells with little to no rest.
FLOW
0:00 – 6:00 Complete as many rounds + reps of 10 Dumbbell Power Cleans and a 400m Run.
6:00 – 8:00 Rest
8:00 – 14:00 Repeat the first set by doing as many rounds + reps of 10 Dumbbell Power Cleans and a 400m Run.
Substitution
- Run –> either choose to run for 2 minutes each time, no matter the distance. OR complete 2 minutes of High Knees OR High Knees to Lateral Shuffle
Mayhem Moms
2 sets:
AMRAP 6 Minutes
10 Dumbbell Power Clean OR Double Dumbbell Hang Power Clean
2 Minutes of controlled High Knees to Lateral Shuffle
-rest 2:00 between sets-
1 Minute Easy Walk
Into
:30 Scorpion Stretch Hold (left)
:30 Scorpion Stretch Hold (right)
:30 Seal Stretch
:30 Leaning Child’s Pose (left)
:30 Leaning Child’s Pose (right)