Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
10 Scap Push Up
5 (per side) World’s Greatest Stretch
:15 (per side) Single Leg Glute Bridge Hold
Athletes Notes
Scap Only Push Up
World’s Greatest Stretch
Single Leg Glute Bridge Hold
Bodyweight Metcon
()
Bodyweight: Push Up Test (Checkmark)
Push Up Test
50 reps for time w/ two scores
Score 1: AMRAP to failure (i.e. as many reps as you can get unbroken in one go)
Score 2: Time it takes to get you to get 50 total reps
*Time Cap: 10 minutes
Athletes Notes
Score
This workout has 2 scores. Log both in the text box.
—Score 1: Reps in first set (unbroken)
—Score 2: Time to complete all 50 reps
Workout Flow
At 3,2,1 begin:
One max unbroken set of push ups
-then-
Continue to accumulate push ups until 50 have been completed
Demo Videos
Push Up
Scaling
Knee Push Up Test
35 reps for time w/ two scores
Score 1: AMRAP to failure (i.e. as many reps as you can get unbroken in one go)
Score 2: Time it takes to get you to get 35 total reps
Time Cap: 10 minutes
Mayhem Mom Mods
Test: DB Bent over row OR Elevated Push Up
50 reps for time w/ two scores
Score 1: AMRAP to failure (i.e. as many reps as you can get unbroken in one go)
Score 2: Time it takes to get you to get 50 total reps
Time Cap: 10 minutes
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight: Strength (Checkmark)
3 sets
8-10/leg Tempo Foot Elevated Backpack Cossack Squat @3011
-rest 2:00 b/t sets-
Athletes Notes
Score
This workout is scored on completion. Use the checkbox.
Workout Flow
8-10 Foot Elevated Backpack Cossack Squats – left leg
8-10 Foot Elevated Backpack Cossack Squats – right leg
-rest 2:00-
8-10 Foot Elevated Backpack Cossack Squats – left leg
8-10 Foot Elevated Backpack Cossack Squats – right leg
-rest 2:00-
8-10 Foot Elevated Backpack Cossack Squats – left leg
8-10 Foot Elevated Backpack Cossack Squats – right leg
Tempo is 3011: 3 second descent, no pause at the bottom, 1 second ascent, 1 second at the top before the next rep
Demo Videos
Tempo Foot Elevated Backpack Cossack Squat
Scaling
3 sets
6/leg Foot Elevated Backpack Cossack Squat @3011
-rest 2:00 b/t sets-
Mayhem Mom Mods
3 sets
8-10/leg Foot Elevated Backpack Cossack Squat @3011
-rest 2:00 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Push Up Test (Checkmark)
Push Up Test
100 reps for time w/ two scores
Score 1: AMRAP to failure (i.e. as many reps as you can get unbroken in one go)
Score 2: Time it takes to get you to get 100 total reps
*Time Cap: 10 minutes
Athletes Notes
Score
This workout has 2 scores. Log both in the text box.
—Score 1: Reps in first set (unbroken)
—Score 2: Time to complete all 100 reps
Workout Flow
At 3,2,1 begin:
One max unbroken set of push ups
then
continue to accumulate push ups until 100 have been completed
Demo Videos
Push Up
Scaling
Knee Push Up Test
75 reps for time w/ two scores
Score 1: AMRAP to failure (i.e. as many reps as you can get unbroken in one go)
Score 2: Time it takes to get you to get 75 total reps
Time Cap: 10 minutes
Mayhem Mom Mods
Test: DB Bent over row OR Elevated Push Up
100 reps for time w/ two scores
Score 1: AMRAP to failure (i.e. as many reps as you can get unbroken in one go)
Score 2: Time it takes to get you to get 100 total reps
Time Cap: 10 minutes
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal: Strength (Weight)
3 sets
8-10/leg Tempo Foot Elevated Goblet Cossack Squat @3011
-rest 2:00 b/t sets
Athletes Notes
Score
This workout is scored on the weight of DB used for the Cossack squats.
Workout Flow
8-10 Tempo Foot Elevated Goblet Cossack Squat – left leg
8-10 Tempo Foot Elevated Goblet Cossack Squat – right leg
-rest 2:00-
8-10 Tempo Foot Elevated Goblet Cossack Squat – left leg
8-10 Tempo Foot Elevated Goblet Cossack Squat – right leg
-rest 2:00-
8-10 Tempo Foot Elevated Goblet Cossack Squat – left leg
8-10 Tempo Foot Elevated Goblet Cossack Squat – right leg
Tempo is 3011: 3 second descent, no pause at the bottom, 1 second ascent, 1 second at the top before the next rep
Demo Videos
Tempo Foot Elevated Goblet Cossack Squat
Scaling
3 sets
6/leg Tempo Foot Elevated Goblet Cossack Squat @3011
-rest 2:00 b/t sets-
Mayhem Mom Mods
3 sets
8-10/leg Tempo Foot Elevated Goblet Cossack Squat @3011
-rest 2:00 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!