Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 rounds:
5 Downward Dog to Upward Dog Transition
3 (per side) World’s Greatest Stretch
5 Kang Squats
3 X-Jumps
Athletes Notes
Downward Dog to Upward Dog Transition
World’s Greatest Stretch
Kang Squat
X-Jumps
Bodyweight Metcon
()
Bodyweight: Bronwyn (Time)
For Time
6 Rounds
18 Air Squats
9 Burpee Box Jump Overs (24”/20”)
6 Jumping Lunges (L+R=1)
Time Cap: 15 Minutes
Athletes Notes
Score
This workout is scored based on how quickly you can complete the 6 rounds of the workout.
Workout Flow
*At 3,2,1 Begin:
18 Air Squats
9 Burpee Box Jump Overs
6 Jumping Lunges (L+R=1)
18 Air Squats
9 Burpee Box Jump Overs
6 Jumping Lunges (L+R=1)
18 Air Squats
9 Burpee Box Jump Overs
6 Jumping Lunges (L+R=1)
18 Air Squats
9 Burpee Box Jump Overs
6 Jumping Lunges (L+R=1)
18 Air Squats
9 Burpee Box Jump Overs
6 Jumping Lunges (L+R=1)
18 Air Squats
9 Burpee Box Jump Overs
6 Jumping Lunges (L+R=1)
Goal Time: 12 Minutes
Time Cap: 15 Minutes
I don’t want you to stop moving. Stay consistent and find a rhythm.
For the burpee box jump overs, I recommend that you step into the burpee. This will help you gain composure as you move from rep to rep.
Demo Videos
Air Squats
Burpee Box Jump Over
Jumping Lunge
Scaling
6 rounds:
15 Air Squats
7 Burpee Box Jump Overs (24”/20”)
4 Jumping Lunges (L+R=1)
Mayhem Mom Mods
6 rounds:
18 Air Squats
9 Elevated Burpee Step Overs
6 Forward Lunge Steps per leg
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Bronwyn (Time)
For Time
6 Rounds
12 Double Dumbbell Front Squats (2×50/35)
9 Burpee Box Jump Overs (24”/20”)
6 Double Dumbbell Hang Snatch (2×50/35)
Time Cap: 15 Minutes
Athletes Notes
Score
This is scored based on how quickly you can complete 6 rounds.
Workout Flow
*At 3,2,1 Begin:
12 Dumbbell Front Squats
9 Burpee Box Jump Overs
6 Dumbbell Hang Snatch
12 Dumbbell Front Squats
9 Burpee Box Jump Overs
6 Dumbbell Hang Snatch
12 Dumbbell Front Squats
9 Burpee Box Jump Overs
6 Dumbbell Hang Snatch
12 Dumbbell Front Squats
9 Burpee Box Jump Overs
6 Dumbbell Hang Snatch
12 Dumbbell Front Squats
9 Burpee Box Jump Overs
6 Dumbbell Hang Snatch
12 Dumbbell Front Squats
9 Burpee Box Jump Overs
6 Dumbbell Hang Snatch
Goal: Sub 12 Minutes
Time Cap: 15 Minutes
You will need to find a pace that you can move consistently for the 6 rounds. I want you to try to keep moving.
Demo Videos
Dumbbell Front Squats
Burpee Box Jump Over
Double Dumbbell Hang Snatch
Scaling
6 Rounds:
12 Dumbbell Front Squats (2×35/25)
9 Burpee Box Step Over (24”/20”)
6 Dumbbell Hang Snatch (2×35/25)
Mayhem Mom Mods
6 Rounds:
12 Dumbbell Front Squats (2×25) OR lighter if needed
9 Elevated Burpee Step Overs
6 Dumbbell Hang Snatch (2×25) OR lighter if needed
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!