Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
5 Air Squat
5 (per side) Worlds Greatest Stretch
10 Mountain Climbers
Athletes Notes
Air Squats
World’s Greatest Stretch
Mountain Climber
()
Bodyweight Metcon
Bodyweight: The Eagles (AMRAP – Rounds)
AMRAP 16 Minutes
8 Backpack Goblet Squat
30 ft (each arm) Backpack Suitcase Carry
8 Backpack Goblet Squat
-rest 1:1 between rounds-
*each round has to be unbroken
Athletes Notes
Score
This workout is scored based on how many rounds you complete UNBROKEN.
Workout Flow
At 3,2,1 Begin a 16:00 clock:
8 Backpack Goblet Squat
30 ft (each arm) Backpack Suitcase Carry
8 Backpack Goblet Squat
-rest 1:1-
8 Backpack Goblet Squat
30 ft (each arm) Backpack Suitcase Carry
8 Backpack Goblet Squat
-rest 1:1-
Continue this pattern until the 16:00 is up. Each round has to be unbroken.
Demo Videos
Backpack Goblet Squats
Backpack Suitcase Carry
Scaling
AMRAP 16
6 Backpack Goblet Squat
30 ft (each arm) Backpack Suitcase Carry
6 Backpack Goblet Squat
-rest 1:1 between rounds-
each round has to be unbroken
Mayhem Mom Mods
AMRAP 16
8 Backpack Squat
30 ft (each arm) Backpack Suitcase Carry
8 Backpack Squat
-rest 1:1 between rounds-
each round has to be unbroken
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
Minimal: The Eagles (AMRAP – Rounds)
AMRAP 16 Minutes
8 Double Dumbbell Front Squats (2×50/35)
60 ft Dumbbell Farmer’s Carry (2×50/35)
8 Double Dumbbell Front Squats (2×50/35)
-rest 1:1 between rounds-
*each round has to be unbroken
Athletes Notes
Score
This workout is scored based on how many rounds you complete UNBROKEN.
Workout Flow
At 3,2,1 Begin a 16:00 clock:
8 Double Dumbbell Front Squats (2×50/35)
60 ft Dumbbell Farmer’s Carry (2×50/35)
8 Double Dumbbell Front Squats (2×50/35)
-rest 1:1 between rounds-
8 Double Dumbbell Front Squats (2×50/35)
60 ft Dumbbell Farmer’s Carry (2×50/35)
8 Double Dumbbell Front Squats (2×50/35)
-rest 1:1 between rounds-
Continue this pattern until the 16:00 is up. Each round has to be unbroken.
Demo Videos
Double Dumbbell Front Squat
Double Dumbbell Farmer’s Carry
Scaling
AMRAP 16
8 Single Dumbbell Front Squats (50/35) – hold DB on left side
40 ft Double Dumbbell Farmer’s Carry (2×50/35)
8 Single Dumbbell Front Squats (50/35) – hold DB on right side
-rest 1:1 between rounds-
each round has to be unbroken
Mayhem Mom Mods
AMRAP 16
8 Double Dumbbell Front Squats (2×25) (OR Single Dumbbell Squat to Bench )
60 ft Dumbbell Farmer’s Carry (2×25)
8 Double Dumbbell Front Squats (2×25) (OR Single Dumbbell Squat to Bench )
-rest 1:1 between rounds-
each round has to be unbroken
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!