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 and Minimal: Numbuh Three (3 Rounds for time)
For Time
15 Double Push Up Burpee
20 Thruster*
-rest 3:00-
2 rounds
15 Strict Push Up Burpee
10 Single Arm Thruster*
-rest 3:00-
3 rounds
10 Push Ups
10 Front Squat*
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored based on how quickly you complete each of the sets.
Workout Flow
*At 3,2,1 Begin:
15 Double Push Up Burpee
20 Thruster
-rest 3:00-
15 Strict Push Up Burpee
10 Single Arm Thruster
15 Strict Push Up Burpee
10 Single Arm Thruster
-rest 3:00-
10 Push Ups
10 Front Squat
10 Push Ups
10 Front Squat
10 Push Ups
10 Front Squat
Demo Videos
Burpee Double Push Up
Dumbbell Thruster
Backpack Thruster
Strict Burpee
Single Dumbbell Thruster
Single Arm Backpack Thruster
Push Up
Dumbbell Front Squats
Backpack Front Squat
Scaling
For Time
12 Double Push Up Burpee
15 Thruster (Dumbbell 2×35/25 or Backpack)
-rest 3:00-
2 rounds
12 Strict Push Up Burpee
8 Single Arm Thruster (Dumbbell 35/25 or Backpack)
-rest 3:00-
3 rounds
8 Knee Push Ups
8 Front Squat (Dumbbell 2×35/25 or Backpack)
Mayhem Mom Mods
For Time
15 Double Push Up Modified Burpee
20 Thruster (Dumbbell 2×25 or Backpack)
-rest 3:00-
2 rounds
15 Strict Push Up Modified Burpee
10 Single Arm Thruster (Dumbbell (25) or Backpack)
-rest 3:00-
3 rounds
10 Knee Push Ups
10 Front Squat (Dumbbell 2×25 or Backpack)
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!