Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 rounds:
10 Pike Shoulder Taps
3 Push Up to Down Dog
1 Wall Walk or Pike Walk
5 Dynamic Squat
3 X Jumps
Athletes Notes
Pike Shoulder Taps
Push Up to Downward Dog
Wall Walk
Dynamic Squat Stretch
X-Jumps
()
Bodyweight and Minimal: Open 22.1 (AMRAP – Rounds and Reps)
15 minute AMRAP
3 Wall Walk OR Feet Elevated Pike Walk
12 Dumbbell Snatch (50/35) OR Backpack Russian Swing
15 Box Jump Up/Step Downs (24/20)
* at consistent effort. Goal is repeatable sets. Try and keep them all within 10 sec of each other.
Athletes Notes
Score
This workout is based on how many rounds and reps are completed.
Workout Flow
3 Wall Walk
12 DB Snatch
15 Box Jump
3 Wall Walk
12 DB Snatch
15 Box Jump
3 Wall Walk
12 DB Snatch
15 Box Jump
… etc. repeating the sequence until the 15:00 is up.
Demo Videos
Wall Walk
Feet Elevated Pike Walk
Dumbbell Snatch
Backpack Russian Swings
Step Up to Surface
Box Jump
Scaling
15 minute AMRAP
3 Feet Elevated Pike Walk
9 Dumbbell Snatch (35/25) OR Backpack Russian Swing
12 Box Step Up /Step Downs (24/20)
Mayhem Mom Mods
15 minute AMRAP
3 Feet Elevated Pike Walk
12 Single Dumbbell Hang Snatch OR Backpack Russian Swing
15 Box Jump Up/Step Downs or Step Up/Step Downs (24/20)
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!