Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
4 Alternating Crab Reach
5 (per side) Single Leg RDL
:15 Glute March
3 Downward Dog to Upward Dog
Athletes Notes
Alternating Crab Reach
Glute March
Bodyweight Single Leg RDL
Downward Dog to Upward Dog
()
Bodyweight and Minimal: Strength (Checkmark)
3 sets
10 Goblet 1&1/4 Squats (50/35# dumbbell or backpack)
-rest :30-
:30 Goblet Wall Sit March (50/35# dumbbell or back pack)
-rest 2:00 minutes b/t sets-
Athletes Notes
Score
This workout is scored for completion.
Workout Flow
10 Goblet 1&1/4 Squat
-rest :30-
:30 Goblet Wall Sit March
-rest 2:00-
10 Goblet 1&1/4 Squat
-rest :30-
:30 Goblet Wall Sit March
-rest 2:00-
10 Goblet 1&1/4 Squat
-rest :30-
:30 Goblet Wall Sit March
Demo Videos
1&1/4 Dumbbell Goblet Squat
Dumbbell Goblet Wall Sit March
1&1/4 Goblet Backpack Squat
Backpack Goblet Wall Sit March
Scaling
3 sets
8 Goblet 1&1/4 Squats (35/25# dumbbell or backpack)
-rest :30-
:20 Goblet Wall Sit March (35/25# dumbbell or backpack)
-rest 2:00 minutes b/t sets-
Mayhem Mom Mods
3 sets
10 Goblet 1&1/4 Squats (35# dumbbell or backpack)
-rest :30-
:30 Goblet Wall Sit March (35# dumbbell or backpack)
-rest 2:00 minutes b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight and Minimal: Belfast (Time)
50 V-Up
50 Weighted Straight Leg Sit Up with Dumbbell (50/35) OR Backpack
100 Flutter Kicks (each leg is one rep)
Athletes Notes
Score
This workout is scored based on how quickly you complete the movements.
Workout Flow
For time:
50 V-Up
then
50 Weighted Straight Leg Sit Ups
then
100 Flutter Kicks
Demo Videos
V-Ups
Backpack Straight Leg Sit Up
Dumbbell Straight Leg Sit Ups
Flutter Kicks
Scaling
35 Tuck Ups
35 Straight Leg Situp
100 Flutter Kicks (each leg is one rep)
Mayhem Mom Mods
50 Modified Tuck Ups
50 Quarter Sit Ups
100 Modified Flutter Kick
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
