Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
3 (per side) Squat with Thoracic Rotation
:20 Supermans
3 Downward Dog to Upward Dog
3 No Push Up Burpees
Athletes Notes
Squat with Thoracic Rotation
Supermans
Downward Dog to Upward Dog Transition
No Push Up Burpee
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
2-3 sets
15 Tempo Bent Over Thumbs Up Reverse Fly
-rest :30-
10/arm Tempo Single Arm Backpack Curl
-rest 2:00-
Athletes Notes
Score
This workout is scored for completion. Please use the checkbox.
Workout Flow
15 Tempo Bent Over Thumbs Up Reverse Fly
-rest :30-
10 Tempo Single Arm Backpack Curl – left arm
10 Tempo Single Arm Backpack Curl – right arm
-rest 2:00-
15 Tempo Bent Over Thumbs Up Reverse Fly
-rest :30-
10 Tempo Single Arm Backpack Curl – left arm
10 Tempo Single Arm Backpack Curl – right arm
-rest 2:00-
15 Tempo Bent Over Thumbs Up Reverse Fly
-rest :30-
10 Tempo Single Arm Backpack Curl – left arm
10 Tempo Single Arm Backpack Curl – right arm
Tempo for both movements is 4 seconds on the way up and 1 second on the way down.
Demo Videos
Tempo Bent Over Thumbs Up Reverse Fly
Backpack Curl
Scaling
2 sets
12 Tempo Bent Over Thumbs Up Reverse Fly
-rest :30-
8/arm Tempo Single Arm Backpack Curl
-rest 2:00-
Mayhem Mom Mods
2-3 sets
15 Tempo Bent Over Thumbs Up Reverse Fly
-rest :30-
10/arm Tempo Single Arm Backpack Curl
-rest 2:00-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight: Bullets (3 Rounds for time)
Every 5:00 for 3 Sets
12 Backpack Ground to Overhead
40 Air Squats
12 Backpack Ground to Overhead
Athletes Notes
Score
This workout is scored on how quickly you complete each set.
Workout Flow
At 0:00:
12 Backpack Ground to Overhead
40 Air Squats
12 Backpack Ground to Overhead
-rest the remaining time-
At 5:00
12 Backpack Ground to Overhead
40 Air Squats
12 Backpack Ground to Overhead
-rest the remaining time-
At 10:00
12 Backpack Ground to Overhead
40 Air Squats
12 Backpack Ground to Overhead
Demo Videos
Backpack Ground to Overhead
Air Squats
Scaling
Every 5:00 for 3 Sets
8 Backpack Ground to Overhead
30 Air Squats
8 Backpack Ground to Overhead
Mayhem Mom Mods
Every 5:00 for 3 Sets
12 Backpack Ground to Overhead
40 Air Squats
12 Backpack Ground to Overhead
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Strength (2 Rounds for reps)
2-3 sets
Max Tempo Double Dumbbell Supinated Bent Over Row (2×50/35)
-rest :30-
Max Tempo Dumbbell Crush Curls (50/35)
-rest 2:00 b/t sets-
Athletes Notes
Score
This workout is scored on total reps:
—score 1: Total double dumbbell supinated bent over rows
—score 2: Total dumbbell crush curls
Workout Flow
Max Tempo Double Dumbbell Supinated Bent Over Row (2×50/35)
-rest :30-
Max Tempo Dumbbell Crush Curls (50/35)
-rest 2:00-
Max Tempo Double Dumbbell Supinated Bent Over Row (2×50/35)
-rest :30-
Max Tempo Dumbbell Crush Curls (50/35)
-rest 2:00-
Max Tempo Double Dumbbell Supinated Bent Over Row (2×50/35)
-rest :30-
Max Tempo Dumbbell Crush Curls (50/35)
Tempo for both movements is 4 seconds on the way up and 1 second on the way down.
Demo Videos
Supinated Bent Over Row
Crush Grip Bicep Curl
Scaling
2 sets
Tempo Max Double Dumbbell Supinated Bent Over Row (2×35/25)
-rest :30-
Tempo Max Dumbbell Crush Curl (35/25)
-rest 2:00 b/t sets-
Mayhem Mom Mods
2-3 sets
Tempo Max Double Dumbbell Supinated Bent Over Row (2×35)
-rest :30-
Tempo Max Dumbbell Crush Curl (35)
-rest 2:00 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal: Bullets (3 Rounds for time)
Every 5:00 for 3 Sets
8 Devil Press (2×50/35)
40 Air Squats
8 Devil Press (2×50/35)
Athletes Notes
Score
This workout is scored based on how quickly you complete each set.
Workout Flow
At 0:00
8 Devil Press
40 Air Squats
8 Devil Press
-rest the remaining time-
At 5:00
8 Devil Press
40 Air Squats
8 Devil Press
-rest the remaining time-
At 10:00
8 Devil Press
40 Air Squats
8 Devil Press
Demo Videos
Dumbbell Devil Press
Air Squats
Scaling
Every 5:00 for 3 Sets
6 Devil Press (2×35/25)
30 Air Squat
6 Devil Press (2×35/25)
Mayhem Mom Mods
Every 5:00 for 3 Sets
8 Elevated Modified Devil Press (2×25)
40 Air Squats
8 Elevated Modified Devil Press (2×25)
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!