Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
5 Dynamic Squats
:15 Butt Kicks
5 Dynamic Squats
:15 High Knees
5 Dynamic Squats
:15 Push Up to Downward Dog
Athletes Notes
Dynamic Squat Stretch
Butt Kicks
High Knees
Push Up to Downward Dog
Bodyweight Metcon
()
Bodyweight: Chalet (3 Rounds for reps)
3 sets
AMRAP 5 Minutes
1-2-3-4-5…
Backpack Sumo Deadlift High Pull
Jump over Object
1-1/4 Back Pack Squat
Jump over Object
Pike Push Up
-rest 3 minutes between sets-
Athletes Notes
Score
This is scored on how many reps you can accumulate in each of the sets. There are 3 scores.
Workout Flow
On a 5:00 clock:
1 Backpack Sumo Deadlift High Pull
1 Jump over Object
1 1-1/4 Backpack Squat
1 Jump over Object
1 Pike Push Up
2 Backpack Sumo Deadlift High Pull
2 Jump over Object
2 1-1/4 Backpack Squat
2 Jump over Object
2 Pike Push Up
3 Backpack Sumo Deadlift High Pull
3 Jump over Object
3 1-1/4 Backpack Squat
3 Jump over Object
3 Pike Push Up
… etc. until the 5 minutes is up.
-rest 3 minutes between sets-
Repeat the AMRAP two more times, resting 3 minutes between.
Demo Videos
Backpack Sumo Deadlift High Pull
Jump over Object
1 and 1/4 Backpack Squat
Pike Push Up
Scaling
3 Sets:
AMRAP 5 Minutes
1-2-3-4-5…
Backpack Sumo Deadlift High Pull
Step over Object
Backpack Back Squat
Step over Object
Pike Push Up on box, or knees
-rest 3 minutes between sets-
Mayhem Mom Mods
3 Sets:
AMRAP 5 Minutes
1-2-3-4-5…
Elevated Sumo Deadlift with backpack
Jump or step over Object
1 1/4 Back Pack Squat
Jump or step over Object
Pike Push Up on box, or knees
-rest 3 minutes between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Chalet (3 Rounds for reps)
3 sets
AMRAP 5 Minutes
1-2-3-4-5…
Dumbbell Burpee Deadlift (2×50/35)
Box Jump Overs (24/20)
Dumbbell Hang Squat Clean (2×50/35)
Box Jump Overs (24/20)
Dumbbell Push Press (2×50/35)
-rest 3 minutes between sets-
Athletes Notes
Score
This workout is scored based on how many reps you accumulate in each AMRAP. There are 3 scores.
Workout Flow
On a 5 minute clock:
1 Dumbbell Burpee Deadlift (50/35)
1 Box Jump Over (24/20)
1 Dumbbell Hang Squat Clean (50/35)
1 Box Jump Over (24/20)
1 Dumbbell Push Press (50/35)
2 Dumbbell Burpee Deadlift (50/35)
2 Box Jump Over (24/20)
2 Dumbbell Hang Squat Clean (50/35)
2 Box Jump Over (24/20)
2 Dumbbell Push Press (50/35)
3 Dumbbell Burpee Deadlift (50/35)
3 Box Jump Over (24/20)
3 Dumbbell Hang Squat Clean (50/35)
3 Box Jump Over (24/20)
3 Dumbbell Push Press (50/35)
… etc. until the 5 minutes is up.
-rest 3 minutes between sets-
Repeat the AMRAP two more times, resting 3 minutes between.
Demo Videos
Dumbbell Burpee Deadlifts
Dumbbell Hang Squat Clean
Dumbbell Push Press
Box Jump Over
Scaling
3 sets
AMRAP 5 Minutes
1-2-3-4-5…
Dumbbell Burpee Deadlift (2×35/25)
Box Step Up
Dumbbell Hang Squat Clean (2×35/25)
Box Step Up
Dumbbell Push Press (2×35/25)
-rest 3 minutes between sets-
Mayhem Mom Mods
3 sets
AMRAP 5 Minutes
1-2-3-4-5…
Dumbbell Modified Burpee Deadlift (2×35)
Box Jump Overs (24/20) or Box Step Up
Dumbbell Hang Clean (2×35)
Box Jump Overs (20) or Box Step Up
Dumbbell Push Press (2×35)
-rest 3 minutes between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Cool Down (No Measure)
3 rounds:
:20 Toe Touch Stretch
:20 Cat Cow
:20 Scorpion Stretch
Athletes Notes
Toe Touch Stretch
Cat Cow
Scorpion Stretch