Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
Hinshaw Warm Up
Athletes Notes
Hinshaw Warm Up
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Bodyweight and Minimal: Strength (3 Rounds for reps)
3 sets
Max Unbroken Pike Push Up
-rest 2:00 b/t sets
Athletes Notes
Score
This workout is scored based on how many pike push ups you complete per set.
Workout Flow
At 3,2,1 begin one unbroken set of pike push ups.
Once a break is needed, rest 2:00.
Repeat for 3 sets
Demo Videos
Pike Push Up
Scaling
3 sets
Max Reps Pike Push Up OR Pike Push Up Off Box
-rest 2:00 b/t sets
Mayhem Mom Mods
3 sets
Max Reps Pike Push Up Off Box
-rest 2:00 b/t sets
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight and Minimal: Taycan (4 Rounds for reps)
4 sets:
In a 3:00 window
400m Run
AMRAP Air Squats in the time remaining
-rest 1:00 b/t sets
Athletes Notes
Score
This workout is scored based on how many air squats you complete per set. There are 4 scores.
Workout Flow
*At 3,2,1 begin:
0:00-3:00
400m run
Max Air Squats
3:00-4:00
Rest
4:00-7:00
400m run
Max Air Squats
7:00-8:00
Rest
8:00-11:00
400m run
Max Air Squats
11:00-12:00
Rest
12:00-15:00
400m run
Max Air Squats
Demo Videos
Air Squats
Scaling
4 Sets:
In a 3:00 window
300m Run
AMRAP Air Squats
-rest 1:00 b/t sets-
Mayhem Mom Mods
4 sets:
In a 3:00 window
400m Run (or 400m Row or 800m Bike Erg)
AMRAP Air Squats in the time remaining
-rest 1:00 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
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Bodyweight Non-Running Option: Taycan (3 Rounds for reps)
4 sets
1:00 Max High Knees to Jumping Jack
1:00 Max High Knees to Lateral Shuffle
1:00 Max Air Squats
-rest 1:00 between sets-
Athletes Notes
Score
This workout has three scores.
—Score 1: Total High Knees to Jumping Jack
—Score 2: Total High Knees to Lateral Shuffle
—Score 3: Total Air Squats
Workout Flow
*At 3,2,1 Begin:
1:00 Max High Knees to Jumping Jack
1:00 Max High Knees to Lateral Shuffle
1:00 Max Air Squats
1:00 Rest
1:00 Max High Knees to Jumping Jack
1:00 Max High Knees to Lateral Shuffle
1:00 Max Air Squats
1:00 Rest
1:00 Max High Knees to Jumping Jack
1:00 Max High Knees to Lateral Shuffle
1:00 Max Air Squats
1:00 Rest
1:00 Max High Knees to Jumping Jack
1:00 Max High Knees to Lateral Shuffle
1:00 Max Air Squats
Demo Videos
High Knees to Jumping Jack
High Knees to Lateral Shuffle
Air Squats
Scaling
4 sets
:45 Max High Knees to Jumping Jack
:45 Max High Knees to Lateral Shuffle
:45 Max Air Squats
-rest 1:00 between sets-
Mayhem Mom Mods
4 sets
1:00 Max High Knees to Jumping Jack
1:00 Max High Knees to Lateral Shuffle
1:00 Max Air Squats
-rest 1:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
