Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
4 Alternating Crab Reach
5 (per side) Single Leg RDL
:15 Glute March
3 Downward Dog to Upward Dog
Athletes Notes
Alternating Crab Reach
Glute March
Bodyweight Single Leg RDL
Downward Dog to Upward Dog Transition
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
A:
3 sets
Max Narrow Push Up w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 (per leg) Eccentric Single Leg Hip Thrust w/ 5 sec negative
-rest 2:00 between sets-
B:
3 sets
Max Floor Tricep Dips w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 (per leg) Eccentric Single Leg RDL w/ 5 sec negative
-rest 2:00 between sets-
Athletes Notes
Score
This workout is not scored but please log your max set of push ups and floor dips in the text box.
Workout Flow
At 3,2,1 begin part A:
Max Narrow Push Up w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 (per leg) Eccentric Single Leg Hip Thrust w/ 5 sec negative
-rest 2:00 between sets-
Max Narrow Push Up w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 (per leg) Eccentric Single Leg Hip Thrust w/ 5 sec negative
-rest 2:00 between sets-
Max Narrow Push Up w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 (per leg) Eccentric Single Leg Hip Thrust w/ 5 sec negative
-rest 2:00 between sets-
then begin part B:
Max Floor Tricep Dips w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 (per leg) Eccentric Single Leg RDL w/ 5 sec negative
-rest 2:00 between sets-
Max Floor Tricep Dips w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 (per leg) Eccentric Single Leg RDL w/ 5 sec negative
-rest 2:00 between sets-
Max Floor Tricep Dips w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 (per leg) Eccentric Single Leg RDL w/ 5 sec negative
Demo videos
Narrow Push Ups
Single Leg Eccentric Hip Thrust
Seated Tricep Dips
Tempo Single Leg RDL
Scaling
A:
3 sets
Max Knee Push Ups w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
8 per leg Eccentric Single Leg Hip Thrust w/ 5 sec negative
-rest 2:00 between sets-
B:
3 sets
Max Floor Tricep Dips w/ 4 sec negatives (Stop 1 rep before failure)
-rest 1:00-
8 per leg Eccentric Single Leg RDL w/ 5 sec negatives
-rest 2:00 between sets-
Mayhem Mom Mods
A:
3 sets
Max Knee Push Ups w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
8 per leg Eccentric Single Leg Hip Thrust w/ 5 sec negative
-rest 2:00 between sets-
B:
3 sets
Max Floor Tricep Dips w/ 4 sec negatives (Stop 1 rep before failure)
-rest 1:00-
8 per leg Eccentric Single Leg RDL w/ 5 sec negatives
-rest 2:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Strength (Checkmark)
A:
3 sets
Max Dumbbell Push Press w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 alternating Eccentric Single Leg Dumbbell Hip Thrust w/ 4 sec negative (50/35)
-rest 2:00 between sets-
B:
3 sets
Max Dumbbell Floor Press w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 alternating Eccentric Single Leg RDL w/ 4 sec negative (50/35)
-rest 2:00 between sets-
Athletes Notes
Score
This workout is scored for completion. Use the text box to record your total reps for DB Push Press and DB Floor Press.
Workout Flow
At 3,2,1 begin part A:
Max Dumbbell Push Press w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 alternating Eccentric Single Leg Dumbbell Hip Thrust w/ 4 sec negative
-rest 2:00 between sets-
Max Dumbbell Push Press w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 alternating Eccentric Single Leg Dumbbell Hip Thrust w/ 4 sec negative
-rest 2:00 between sets-
Max Dumbbell Push Press w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 alternating Eccentric Single Leg Dumbbell Hip Thrust w/ 4 sec negative
-rest 2:00 between sets-
Then begin part B:
Max Dumbbell Floor Press w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 alternating Eccentric Single Leg RDL w/ 4 sec negative
-rest 2:00 between sets-
Max Dumbbell Floor Press w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 alternating Eccentric Single Leg RDL w/ 4 sec negative
-rest 2:00 between sets-
Max Dumbbell Floor Press w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 alternating Eccentric Single Leg RDL w/ 4 sec negative
Demo videos
Double Dumbbell Push Press
Eccentric Single Leg Dumbbell Hip Thrust
Tempo Dumbbell Floor Press
Tempo Eccentric Single Leg RDL
Scaling
A:
3 sets
Max Alternating Single Arm Dumbbell Push Press w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
8 alternating Eccentric Single Leg Dumbbell Hip Thrust w/ 4 sec negatives
-rest 2:00 between sets-
B:
3 sets
Max Dumbbell Floor Press w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
8 alternating Eccentric Single Leg RDL w/ 4 sec negative
-rest 2:00 between sets-
Mayhem Mom Mods
A:
3 sets
Max Dumbbell Push Press w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 alternating Eccentric Single Leg Dumbbell Hip Thrust w/ 4 sec negative
-rest 2:00 between sets-
B:
3 sets
Max Dumbbell Floor Press w/ 4 sec negative (stop 1 rep before failure)
-rest 1:00-
10 alternating Eccentric Single Leg RDL w/ 4 sec negative
-rest 2:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
