Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds:
5 Forward Arm Circles
5 Reverse Arm Circles
10 Scap Push Up
5 Dynamic Squat Stretch
Athletes Notes
Big Arm Circles
Scap Push Up
Dynamic Squat Stretch
Bodyweight Metcon
()
Bodyweight: Strength (4 Rounds for reps)
EMOM x 16 minutes
Minute 1: 8 Left Arm Supinated Backpack Row @30X3
Minute 2: 8 Right Arm Supinated Backpack Row @30X3
Minute 3: 8 Pause Backpack Squat @22X1
Minute 4: Max Box Step Overs
Athletes Notes
Score
This workout is scored on the total number of box step overs per set.
Workout Flow
On a 16:00 clock:
Minute 1: 8 Tempo Left Arm Supinated Backpack Row
Minute 2: 8 Tempo Right Arm Supinated Backpack Row
Minute 3: 8 Pause Backpack Squat
Minute 4: Max Box Step Overs
-Repeat for 4 total rounds.
Set the clock to every minute on the minute for 16:00.
Tempo on the row is 30X3: 3 sec up, no pause, descend, 3 sec at the bottom before the next rep.
Tempo on the backpack squat is 22X1: 2 sec down, 2 sec pause at the bottom, explode up, 1 sec pause at the top before the next rep.
We have a longer EMOM today that I want you to really focus on movement over volume.
Demo videos
Supinated Backpack Row
Pause Backpack Squat
Box Step Over
Scaling
EMOM x 16 minutes
minute 1: 6 Left Arm Supinated Backpack Row @30X3
minute 2: 6 Right Arm Supinated Backpack Row @30X3
minute 3: 8 Pause Backpack Squat @22X1
minute 4: Max Box Step Overs
Mayhem Mom Mods
EMOM x 16 minutes
minute 1: 8 Left Arm Supinated Backpack Row @30X3
minute 2: 8 Right Arm Supinated Backpack Row @30X3
minute 3: 10 Pause Backpack Squat @22X1
minute 4: Max Box Step Up
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Strength (2 Rounds for reps)
EMOM x 16 minutes
minute 1: Max Supinated Chin over Bar Hold*
minute 2: 10 Pause Goblet Squat @22X1 (50/35)
minute 3: Max Single DB Burpee Box Step Overs (50/35) to (24/20)
minute 4: rest
*if no pull up bar, perform Max Supinated DB Bent over Row Iso Hold
Athletes Notes
Score
This workout has 2 scores.
Score 1: Total Time for Chin over Bar Hold
Score 2: Total Single DB Burpee Box Step Overs
Workout Flow
On a 16:00 clock:
Minute 1: Max Supinated Chin over Bar Hold
Minute 2: 10 Pause Goblet Squat @22X1 (50/35)
Minute 3: Max Single DB Burpee Box Step Overs (50/35) to (24/20)
Minute 4: rest
-Repeat for 4 total rounds
Set clock to every minute for 16:00.
Tempo on the goblet squat is 22X1: 2 sec down, 2 sec pause at the bottom, explode up, 1 sec pause at the top before the next rep.
Demo Videos
Supinated Chin over Bar Hold
or Supinated Double Dumbbell Bent Over Row Hold
Pause Goblet Squat
Single DB Burpee Box Step Overs
Scaling
EMOM x 16 minutes
minute 1: Max Supinated Chin over Bar Hold
minute 2: 8 Pause Goblet Squat @22X1 (50/35)
minute 3: Max Single DB Burpee Box Step Overs (35/25) to (24/20)
minute 4: Rest
*if no pull up bar, perform Max Supinated DB Bent over Row Iso Hold
Mayhem Mom Mods
EMOM x 16 minutes
minute 1: Max Boat Hold (OR Max Supinated DB Bent over Row Iso Hold)
minute 2: 10 Pause Goblet Squat @22X1 (50/35)
minute 3: Max Elevated Burpee Step Overs
minute 4: rest
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
