Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
5 Dynamic Squats
:15 Butt Kicks
5 Dynamic Squats
:15 High Knees
5 Dynamic Squats
:15 Push Up to Downward Dog
Athletes Notes
Dynamic Squat Stretch
Butt Kicks
High Knees
Push Up to Downward Dog
()
Bodyweight and Minimal: Kilkenny (3 Rounds for time)
For Time
18-15-12
Thrusters (Dumbbells (2×50/35) OR Backpack)
Lateral Burpee over Object
-rest 5 minutes-
15-12-9
Thrusters (Dumbbells (2×50/35) OR Backpack)
Lateral Burpee over Object
-rest 5 minutes-
12-9-6
Thrusters (Dumbbells (2×50/35) OR Backpack)
Lateral Burpee over Object
Athletes Notes
Score
This workout is scored based on how quickly you complete each set! There are 3 scores.
Workout Flow
18 Thrusters
18 Lateral Burpee over Object
15 Thrusters
15 Lateral Burpee over Object
12 Thrusters
12 Lateral Burpee over Object
-rest 5:00-
15 Thrusters
15 Lateral Burpee over Object
12 Thrusters
12 Lateral Burpee over Object
9 Thrusters
9 Lateral Burpee over Object
-rest 5:00-
12 Thrusters
12 Lateral Burpee over Object
9 Thrusters
9 Lateral Burpee over Object
6 Thrusters
6 Lateral Burpee over Object
Demo Videos
Dumbbell Lateral Burpees
Dumbbell Thruster
Lateral Burpee Over Backpack
Backpack Thruster
Scaling
15-12-9
Thrusters (Dumbbells (2×35/25) OR Backpack)
Lateral Burpee over Object
-rest 5 minutes-
12-9-6
Thrusters (Dumbbells (2×35/25) OR Backpack)
Lateral Burpee over Object
-rest 5 minutes-
9-6-3
Thrusters (Dumbbells (2×35/25) OR Backpack)
Lateral Burpee over Object
Mayhem Mom Mods
18-15-12
Thrusters (Dumbbells (2×35) OR Backpack)
Line Facing Modified Burpees
-rest 5 minutes-
15-12-9
Thrusters (Dumbbells (2×35) OR Backpack)
Line Facing Modified Burpees
-rest 5 minutes-
12-9-6
Thrusters (Dumbbells (2×35) OR Backpack)
Line Facing Modified Burpees
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
