Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
3 Dynamic Squat Stretch
3 Cat Cow
3 Downward Dog to Upward Dog
3 Sit Ups
Athletes Notes
Dynamic Squat Stretch
Cat Cow
Downward Dog to Upward Dog Transition
Sit Ups
()
Bodyweight and Minimal: Skylark (2 Rounds for reps)
EMOM x 12
minute 1: Max Squat Cleans*
minute 2: Max Sit Ups
minute 3: Rest
*Backpack OR Dumbbells (2×50/35)
Athletes Notes
Score
You will have two scores.
—Score 1: Total reps of squat cleans
—Score 2: Total reps of sit ups
Workout Flow
Minute 1: Max squat cleans
Minute 2: Max sit ups
Minute 3: Rest
Minute 4: Max squat cleans
Minute 5: Max sit ups
Minute 6: Rest
Minute 7: Max squat cleans
Minute 8: Max sit ups
Minute 9: Rest
Minute 10: Max squat cleans
Minute 11: Max sit ups
Minute 12: Rest
Demo Videos
Dumbbell Squat Cleans
Backpack Squat Clean
Sit Ups
Scaling
EMOM x 12
minute 1: Max Squat Cleans
minute 2: Max Sit Ups
minute 3: Rest
*Squat Cleans: use Backpack OR Dumbbells (2×35/25)
Mayhem Mom Mods
EMOM x 12
minute 1: Max Dumbbell Hang Squat Clean
minute 2: Max Sit Ups
minute 3: Rest
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight and Minimal: Strength (Checkmark)
3 sets
12 Crush Grip Skull Crusher*
-rest 1:00-
12/arm Elbow Out Row*
-rest 1:00-
12 Crush Grip Front Raise*
-rest 1:00-
*Backpack OR Dumbbell (50/35)
Athletes Notes
Score
This workout is scored on completion. Check the box when you have finished 3 sets.
Workout Flow
12 Crush Grip Skull Crushers
-rest 1:00-
12 Elbow Out Row (left arm)
12 Elbow Out Row (right arm)
-rest 1:00-
12 Crush Grip Front Raise
-rest 1:00-
12 Crush Grip Skull Crushers
-rest 1:00-
12 Elbow Out Row (left arm)
12 Elbow Out Row (right arm)
-rest 1:00-
12 Crush Grip Front Raise
-rest 1:00-
12 Crush Grip Skull Crushers
-rest 1:00-
12 Elbow Out Row (left arm)
12 Elbow Out Row (right arm)
-rest 1:00-
12 Crush Grip Front Raise
Demo Videos
Crush Grip Skull Crusher
Single Arm Elbow Out Dumbbell Row
Single Arm Elbow Out Backpack Row
Crush Grip Front Raise ]
Backpack Crush Grip Front Raise
Scaling
3 sets
8 Crush Grip Skull Crusher
-rest 1:00-
8/arm Elbow Out Row
-rest 1:00-
8 Crush Grip Front Raise
-rest 1:00-
*Use Backpack OR Dumbbell (35/25)
Mayhem Mom Mods
3 sets
12 Crush Grip Skull Crusher
-rest 1:00-
12/arm Elbow Out Row
-rest 1:00-
12 Crush Grip Front Raise
-rest 1:00-
*Use Backpack OR Dumbbell (35)
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
