Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds:
10 Elbow to Floor Stretch
10 Lizard Crawl
3 Push Up to Downward Dog
10 Deadbug
Athletes Notes
Elbow to Floor Stretch with Rotation
Lizard Crawl
Push Up to Downward Dog
Deadbug
Bodyweight Metcon
()
Bodyweight: Scouts (Time)
For Time:
40-30-20
Zercher Backpack Walking Lunge
30-20-10
V-Ups
*Time Cap: 10:00
Athletes Notes
Scoring
This workout is scored based on how quickly you complete the work.
Time cap is 10:00
Workout Flow and Strategy
At 3,2,1 Begin a clock counting up to 99:99
40 Zercher Backpack Walking Lunges
30 V-Ups
30 Zercher Backpack Walking Lunges
20 V-Ups
20 Zercher Backpack Walking Lunges
10 V-Ups
Demo Videos
Zercher Backpack Walking Lunge
V-Ups
Scaling
For Time:
40-30-20
Zercher Backpack Step Forward Lunge
30-20-10
Tuck Ups
—Time Cap: 10:00
Mayhem Mom Mods
For Time:
40-30-20
Zercher Backpack Step Forward Lunge
30-20-10
Modified Tuck Ups
—Time Cap: 10:00
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight: Strength (Checkmark)
3 sets
20 Bag or Backpack Floor Press
-rest :15-
:45-1:00 Forearm Body Saw Plank
-rest :90 b/t sets-
Athletes Notes
Score
This workout is scored on completion. Use the checkbox when you’ve completed the work.
Workout Flow
20 Backpack Floor Press
-rest :15-
:45-1:00 Forearm Body Saw Plank
-rest :90-
20 Backpack Floor Press
-rest :15-
:45-1:00 Forearm Body Saw Plank
-rest :90-
20 Backpack Floor Press
-rest :15-
:45-1:00 Forearm Body Saw Plank
Demo Videos
Backpack Floor Press
Forearm Body Saw Plank
Scaling
3 sets
15 Bag or Backpack Floor Press
-rest :15-
:30-:45 Plank
-rest :90 b/t sets-
Mayhem Mom Mods
3 sets
20 Bag or Backpack Floor Press
-rest :15-
:45-1:00 Boat Hold
-rest :90 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Scouts (Time)
40-30-20
Dumbbell Suitcase Walking Lunge (50/35) – switch arms as needed
30-20-10
V-Ups
*Time Cap: 10:00
Athletes Notes
Score
This workout is scored based on how quickly you complete the required work.
Time cap is 10:00.
Workout Flow
At 3,2,1 begin a clock counting up to 99:99
40 Dumbbell Suitcase Walking Lunge
30 V-Ups
30 Dumbbell Suitcase Walking Lunge
20 V-Ups
20 Dumbbell Suitcase Walking Lunge
10 V-Ups
Demo Videos
Dumbbell Suitcase Walking Lunge – switching arms as needed
V- ups
Scaling
40-30-20
Dumbbell Suitcase Walking Lunge (35/25) OR Bodyweight Walking Lunge
30-20-10
Tuck Ups
—Time Cap: 10:00
Mayhem Mom Mods
40-30-20
Dumbbell Suitcase Walking Lunge (35) OR Bodyweight Walking Lunge
30-20-10
Modified Alternating Leg V Ups
—Time Cap: 10:00
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal: Strength (Checkmark)
3 sets
12 Tempo Dumbbell Bench Press** (2×50/35)
-rest :15-
:45-:60 Forearm Body Saw Plank
-rest :90 b/t sets-
**Find a tempo that will give you a challenge of about 8/10 RPE (Rate of Perceived Exertion)
Athletes Notes
Score
This workout is scored based on completion of the required work. Use the checkbox to mark it complete.
Workout Flow
12 Tempo Dumbbell Bench Press
-rest :15-
:45-:60 Forearm Body Saw Plank
-rest :90-
12 Tempo Dumbbell Bench Press
-rest :15-
:45-:60 Forearm Body Saw Plank
-rest :90-
12 Tempo Dumbbell Bench Press
-rest :15-
:45-:60 Forearm Body Saw Plank
Demo Videos
Dumbbell Bench Press
Forearm Body Saw Plank
Scaling
3 sets
8 Tempo Dumbbell Bench Press (2×35/25)
-rest :15-
:30-:45 Plank
-rest :90 b/t sets-
Mayhem Mom Mods
3 sets
12 Incline DB Bench Press (25)
-rest :15-
:45-:60 Boat Hold
-rest :90 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!