Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
5/side Elbow to Floor Stretch
3 Push Up to Downward Dog
5/side Bird Dog
:15 Jumping Jacks
Athletes Notes
Elbow to Floor Stretch with Rotation
Push Up to Downward Dog
Bird Dog
Jumping Jacks
()
Bodyweight and Minimal: Thunderbird (Time)
For Time
20 Abmat Sit Ups
30 Burpees
20 Abmat Sit Ups
100 Alternating Box Step Overs (24/20) or Alternating Step Ups
20 Abmat Sit Ups
30 Burpees
20 Abmat Sit Ups
Athletes Notes
Score
This workout is scored based on how quickly you can complete the work.
Workout Flow
*At 3,2,1 Begin:
20 Abmat Sit Ups
30 Burpees
20 Abmat Sit Ups
100 Alternating Box Step Overs or Alternating Step Ups
20 Abmat Sit Ups
30 Burpees
20 Abmat Sit Ups
Demo Videos
Sit Ups
Burpees
Box Step Over
Step Up
Scaling
16 Abmat Sit Ups
24 Burpees OR No Push Up Burpee
16 Abmat Sit Ups
80 Alternating Box Step Overs (24/20) or Alternating Step Ups
16 Abmat Sit Ups
24 Burpees OR No Push Up Burpee
16 Abmat Sit Ups
Mayhem Mom Mods
20 Quarter Sit Ups
30 No Push Up Burpee
20 Quarter Sit Ups
100 Alternating Box Step Overs (24/20) or Alternating Step Ups
20 Quarter Sit Ups
30 No Push Up Burpee
20 Quarter Sit Ups
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!