Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 rounds:
5 (per side) Alternating Single Leg Calf Raise
5 Runners Crunch
10 Jumping Jacks
Athletes Notes
Alternating Single Leg Calf Raises
Runners Crunch
Jumping Jacks
Bodyweight Metcon
()
Bodyweight: Halfpipe (3 Rounds for reps)
6 sets
:30 Max Line Hops
:30 rest
:30 Max Straight Leg Sit Ups
:30 rest
:30 Max High Knees to Lateral Shuffle
:30 rest
Athletes Notes
Score
This workout has 3 scores.
Score 1: total line hops
Score 2: total straight leg sit ups
Score 3: total max high knees to lateral shuffle
Workout Flow
:30 Max Line Hops
:30 rest
:30 Max Straight Leg Sit Ups
:30 rest
:30 Max High Knees to Lateral Shuffle
:30 rest
Repeat for 6 total sets.
Demo videos
Line Hops
Straight Leg Sit Up
High Knees to Lateral Shuffle x 2
Scaling
6 sets
:20 Max Line Hops
:30 rest
:20 Max Straight Leg Sit Ups
:30 rest
:20 Max High Knees to Lateral Shuffle
:30 rest
Mayhem Mom Mods
6 sets
:30 Max Line Hops
:30 rest
:30 Max PhysioBall Sit Ups
:30 rest
:30 Max High Knees to Lateral Shuffle
:30 rest
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Halfpipe (3 Rounds for reps)
6 sets
:30 Max Double Unders
:30 rest
:30 Max Dumbbell Straight Leg Sit Ups (50/35)
:30 rest
:30 Max Shuttle Run
:30 rest
Athletes Notes
Score
There are 3 scores for this workout.
Score 1: total double unders
Score 2: total dumbbell straight leg sit ups
Score 3: total shuttle run (1 shuttle run = 50ft)
Workout Flow
:30 Max Double Unders
:30 rest
:30 Max Dumbbell Straight Leg Sit Ups (50/35)
:30 rest
:30 Max Shuttle Run
:30 rest
Repeat for 6 total sets.
Demo Videos
Double Under
Dumbbell Straight Leg Sit Ups
Shuttle Run
Scaling
6 sets
:30 Max Single Unders
:30 rest
:30 Max Straight Leg Sit Ups
:30 rest
:30 Max Shuttle Run
:30 rest
Mayhem Mom Mods
6 sets
:30 Max Double Unders (OR Single Unders )
:30 rest
:30 Max PhysioBall Sit Ups
:30 rest
:30 Max Shuttle Run
:30 rest
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!