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 Transition
()
Bodyweight and Minimal: Strength (Checkmark)
3 sets
8-10 reps Tempo Feet Elevated Push Up @40X1
-rest 2:00 between sets-
Athletes Notes
Score
This workout is scored for completion.
Workout Flow
*At 3,2,1 Begin:
0:00
8-10 Tempo Feet Elevated Push Up
-rest 2:00-
8-10 Tempo Feet Elevated Push Up
-rest 2:00-
8-10 Tempo Feet Elevated Push Up
—Tempo is 40X1: 4 sec descent, no pause, explode up, 1 sec pause at top before next rep
Demo Videos
Tempo Feet Elevated Push Up
Scaling
3 sets
6 reps Knee Elevated Push Up @40X1
-rest 2:00 between sets-
Mayhem Mom Mods
3 sets
8-10 reps Tempo Feet Elevated Push Up @40X1 OR Incline DB Bench @40X1
-rest 2:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight and Minimal: Numbuh Five (Time)
For Time
30 V Up
30 Suitcase Walking Lunge*
45 Tuck Up
30 Suitcase Walking Lunge*
60 Abmat Sit Up
30 Suitcase Walking Lunge*
*Dumbbell (50/35) OR Underarm Backpack
Athletes Notes
Score
This workout is scored for time.
Workout Flow
*At 3,2,1 Begin:
30 V Up
30 Suitcase Walking Lunge
45 Tuck Ups
30 Suitcase Walking Lunge
60 Sit Ups
30 Suitcase Walking Lunge
Switch arms as needed during walking lunges
Demo Videos
Dumbbell Suitcase Walking Lunge
Single Under Arm Backpack Walking Lunge
V-ups
Tuck Ups
Sit Ups
Scaling
For Time
20 V Up
30 Suitcase Walking Lunge
30 Tuck Up
30 Suitcase Walking Lunge
45 Abmat Sit Up
30 Suitcase Walking Lunge
*Dumbbell (35/25) or lighter OR Underarm Backpack
Mayhem Mom Mods
For Time
30 Modified L-Crunch
30 Suitcase Walking Lunge
45 Modified Tuck Ups
30 Suitcase Walking Lunge
60 Quarter Sit Ups
30 Suitcase Walking Lunge
*Dumbbell (25) or lighter OR Underarm Backpack
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
