Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 AMRAP
:15 Shoulder Stretch
10 Shoulder Taps
:15/side Fragon Stretch
Athletes Notes
Shoulder Extension Stretch
Plank Shoulder Taps
Fragon Stretch
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Bodyweight and Minimal: Impala (AMRAP – Rounds and Reps)
15 minute AMRAP
30-60-90-120…
Unbroken Bear Crawl Steps
Unbroken Dumbbell Farmer Carry (2×50/35) or Dual Backpack/Object Farmer Carry Steps
Athletes Notes
Score
This workout is scored based on how many rounds and reps you complete. One round is when both movements are completed.
Workout Flow
*At 3,2,1 start a clock for 15:00:
30 Bear Crawl Steps
30 Farmer Carry Steps
60 Bear Crawl Steps
60 Farmer Carry Steps
90 Bear Crawl Steps
90 Farmer Carrry Steps
*Continue adding 30 steps each time to both movements until 15:00 is up.
Demo Videos
Bear Crawl
Farmer Carry
Backpack Farmer Carry
Scaling
15 minute AMRAP
30-60-90-120…
Unbroken Bear Crawl Steps
Unbroken Dumbbell Farmer Carry (2×35/25) or Dual Backpack/Object Farmer Carry Steps
Mayhem Mom Mods
15 minute AMRAP
30-60-90-120…
Unbroken Bear Crawl Steps OR Bear Hover Alternating Shoulder Taps (10 Total per 30 Steps)
Unbroken Dumbbell Farmer Carry (2×50/35) or Dual Backpack/Object Farmer Carry Steps
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight and Minimal: Strength (Checkmark)
3 Sets
20 Alternating Reps Diagonal Walking Lunge*
-rest 2:00 b/t sets-
*Dumbbells (2×50/35) OR Backpack Back Rack
Athletes Notes
Score
This workout is scored based on completion of the work. Use the checkbox to show completion.
Workout Flow
20 alternating diagonal walking lunge with DBs or backpack
-rest 2:00-
20 alternating diagonal walking lunge with DBs or backpack
-rest 2:00-
20 alternating diagonal walking lunge with DBs or backpack
Demo Videos
Dumbbell Diagonal Walking Lunge
Diagonal Walking Lunge
Diagonal Backpack Walking Lunge
Diagonal Step Forward Backpack Lunge
Scaling
3 Sets
16 Alternating Diagonal Step Forward Lunge OR Diagonal Bodyweight Walking Lunge
-rest 2:00 b/t sets
Mayhem Mom Mods
3 Sets
20 Diagonal Step Forward Lunge
-rest 2:00 b/t sets
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!