Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
5 (per side) Plank Shoulder Taps
3 Push Up
10 Samson Lunge
3 No Push Up Burpee
Athletes Notes
Plank Shoulder Taps
Push Ups
Samson Lunge
No Push Up Burpee
Bodyweight Metcon
()
Bodyweight: Galway (3 Rounds for reps)
3 sets
5:00 AMRAP
5 Rounds of “Mini Cindy” (5 Bent over Backpack Row + 5 Push Ups + 7 Air Squats)
200m Run
-rest 3:00 b/t sets-
Athletes Notes
Score
This workout is scored based on how many rounds and reps you complete in each 5:00 window.
Workout Flow
0:00-5:00
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
200m Run
Repeat this sequence until the 5:00 is up
5:00-8:00
Rest
8:00-13:00
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
200m Run
Repeat this sequence until the 5:00 is up
13:00-16:00
rest
16:00-21:00
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
200m Run
Repeat this sequence until the 5:00 is up
Demo Videos
Backpack Row
Push Ups
Air Squats
Scaling
3 sets
5:00 AMRAP
3 Rounds of “Mini Cindy” (5 Bent Over Backpack Row + 5 Knee Push Ups + 7 Air Squats)
200m Run
-rest 3:00 b/t sets-
Mayhem Mom Mods
3 sets
5:00 AMRAP
5 Rounds of “Mini Cindy” (5 Bent Over Backpack Row + 5 Knee Push Ups + 7 Air Squats)
200m Run or 400m Bike Erg or 1:00 Lunges
-rest 3:00 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
()
Bodyweight: Galway (Non-Running Option) (3 Rounds for reps)
3 sets
5:00 AMRAP
5 Rounds of “Mini Cindy” (5 Bent Over Backpack Row + 5 Push Ups + 7 Air Squats)
1:00 of High Knees to Lateral Shuffle
-rest 3:00 b/t sets-
Athletes Notes
Score
This workout is scored based on how many rounds and reps you complete in each 5:00 window.
Workout Flow
0:00-5:00
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
1:00 High Knees to Lateral Shuffle
Repeat the sequence until the 5:00 is up
5:00-8:00
Rest
8:00-13:00
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
1:00 High Knees to Lateral Shuffle
Repeat the sequence until the 5:00 is up
13:00-16:00
Rest
16:00-21:00
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
1:00 High Knees to Lateral Shuffle
Repeat the sequence until the 5:00 is up
Demo Videos
Backpack Row
Push Ups
Air Squats
High Knees to Lateral Shuffle
Scaling
3 sets
5:00 AMRAP
3 Rounds of “Mini Cindy” (5 Bent over Backpack Row + 5 Knee Push Ups + 7 Air Squats)
1:00 of High Knees to Lateral Shuffle
-rest 3:00 b/t sets-
Mayhem Mom Mods
3 sets
5:00 AMRAP
5 Rounds of “Mini Cindy” (5 Bent over Backpack Row + 5 Knee Push Ups + 7 Air Squats)
1:00 of High Knees to Lateral Shuffle
-rest 3:00 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Galway (3 Rounds for reps)
3 sets
5:00 AMRAP
5 Rounds of “Mini Cindy” (3 Dumbbell Bent over Row (2×50/35) Or 3 Strict Pull Ups + 5 Push Ups + 7 Air Squats)
200m Run
-rest 3:00 b/t sets-
Athletes Notes
Score
This workout is scored based on how many rounds and reps you complete in each 5:00 window.
Workout Flow
0:00-5:00
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
200m run
Repeat this sequence until the 5:00 is up
5:00-8:00
Rest
8:00-13:00
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
200m run
Repeat this sequence until the 5:00 is up
13:00-16:00
rest
16:00-21:00
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
200m run
Repeat this sequence until the 5:00 is up
Demo Videos
Double Dumbbell Bent Over Row
Strict Pull Up
Push Ups
Air Squats
Scaling
3 sets
5:00 AMRAP
5 Rounds of “Mini Cindy” (3 Dumbbell Bent over Row (2×35/25) + 5 Knee Push Ups + 7 Air Squats)
200m Run OR :45 High Knees
-rest 3:00 b/t sets-
Mayhem Mom Mods
3 sets
5:00 AMRAP
5 Rounds of “Mini Cindy” (3 Dumbbell Bent over Row (2×35) + 5 Knee Push Ups + 7 Air Squats)
200m Run OR :45 High Knees OR 1:00 Lunges
-rest 3:00 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!