Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
AMRAP 4
10 Alternating Calf Stretch
:15 seconds Calf Raises
:30 seconds Slow Line Hops
Athletes Notes
Alternating Calf Stretch
Calf Raises
Slow and Controlled Line Hops
Bodyweight Metcon
()
Bodyweight: Númenor (AMRAP – Reps)
Tabata x 8 Rounds
20 Seconds Max Line Hops
10 Seconds Rest
Score = TOTAL reps Accumulated
Athletes Notes
Score
This workout is scored on total line hops accumulated.
Workout Flow
On a 4:00 clock:
:20 Line Hops
:10 Rest
:20 Line Hops
:10 Rest
:20 Line Hops
:10 Rest
:20 Line Hops
:10 Rest
:20 Line Hops
:10 Rest
:20 Line Hops
:10 Rest
:20 Line Hops
:10 Rest
:20 Line Hops
:10 Rest
Set clock to the Tabata setting if you have it (:20 work/:10 rest intervals for 8 rounds total or 4:00)
Demo videos
Line Hops
Scaling
No modification
Mayhem Mom Mods
No modification
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Númenor (AMRAP – Reps)
Tabata x 8 Rounds
20 Seconds Max Double Unders
10 Seconds Rest
Score = TOTAL reps Accumulated
Athletes Notes
Score
This workout is scored on total double unders completed.
Workout Flow
On a 4:00 clock:
:20 Max Double Unders
:10 rest
:20 Max Double Unders
:10 rest
:20 Max Double Unders
:10 rest
:20 Max Double Unders
:10 rest
:20 Max Double Unders
:10 rest
:20 Max Double Unders
:10 rest
:20 Max Double Unders
:10 rest
:20 Max Double Unders
:10 rest
Set clock to the Tabata setting if you have it (:20 work/:10 rest intervals for 8 rounds total or 4:00)
Demo videos
Double Under
Scaling
Tabata x 8 Rounds
20 Seconds Max Single Unders
10 Seconds Rest
Mayhem Mom Mods
Tabata x 8 Rounds
20 Seconds Max Single Unders
10 Seconds Rest
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight and Minimal: Core Finisher (Time)
3 Rounds for Time
10 V-Ups
10 Tuck Ups
20 second Hollow Hold
Athletes Notes
Score
This workout is scored on how quickly you can accumulate all 3 rounds of core work.
Workout Flow
*At 3,2,1 begin:
10 V-Ups
10 Tuck Ups
:20 Hollow Hold
10 V-Ups
10 Tuck Ups
:20 Hollow Hold
10 V-Ups
10 Tuck Ups
:20 Hollow Hold
Demo Videos
V-Ups
Tuck Ups
Hollow Hold
Scaling
3 Rounds for Time
10 V-Ups (OR Alternating Leg V Ups )
10 Tuck Ups (OR Modified Tuck Ups )
20 second Hollow Hold
Mayhem Mom Mods
3 Rounds for Time:
10 Bird Dogs
20 Knee Side Plank + Leg Lift (10 Per Side)
20 second Boat Hold
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!