Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
Hinshaw Warm Up
then
2 rounds:
:15 Plank Shoulder Taps
3 (per side) Bodyweight Renegade Row
Athletes Notes
Hinshaw Warm Up
Bodyweight Renegade Row
Plank Shoulder Taps
Bodyweight Metcon
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Bodyweight: Straight Through Helen (Running) (Time)
For Time
15 (per arm) Supported Backpack Row (total 30 Backpack Rows)
60 Backpack Russian Swing
1200m Run
Athletes Notes
Score
This workout is scored based on how quickly you complete the workout.
Workout Flow
At 3,2,1 Begin:
15 Supported Backpack Row – left arm
15 Supported Backpack Row – right arm
60 Backpack Russian Swings
1200m Run
Demo Videos
Backpack Supported Row
Backpack Russian Swing
Scaling
10 (per arm) Supported Backpack Row (total 20 Backpack Rows)
45 Backpack Russian Swing
1000m Run
Mayhem Mom Mods
15 (per arm) Supported Backpack Row (total 30 Backpack Rows)
60 Backpack Russian Swing
1200m Run or 2400m Bike Erg
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
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Bodyweight: Straight Through Helen (Non-Running) (3 Rounds for reps)
2:00 High Knees
15 (per arm) Supported Backpack Row
2:00 Jumping Jacks
60 Backpack Russian Swing
2:00 High Knees to Lateral Shuffle
*score the reps for each of the 2:00 AMRAPs
Athletes Notes
Score
This workout is scored based on how many reps you complete in each of the 2:00 AMRAPs.
—Score 1: Total High Knees
—Score 2: Total Jumping Jacks
—Score 3: Total High Knees to Lateral Shuffle
Workout Flow
At 3,2,1 Begin
2:00 Max High Knees
15 Supported Backpack Row – left arm
15 Supported Backpack Row – right arm
2:00 Max Jumping Jacks
60 Backpack Russian Swings
2:00 Max High Knees to Lateral Shuffle
Demo Videos
High Knees
Single Arm Supported Backpack Row
Jumping Jacks
Backpack Russian Swings
High Knees to Lateral Shuffle
Scaling
1:30 High Knees
10 (per arm) Supported Backpack Row
1:30 Jumping Jacks
45 Backpack Russian Swing
1:30 High Knees to Lateral Shuffle
score the reps for each of the 2:00 AMRAPs
Mayhem Mom Mods
2:00 High Knees
15 (per arm) Supported Back Pack Row
2:00 Jumping Jacks
60 Backpack Russian Swing
2:00 High Knees to Lateral Shuffle
score the reps for each of the 2:00 AMRAPs
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
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Minimal: Straight Through Helen (Time)
For Time
30 Jumping Chest to Bar Pull Ups – OR 15/arm 3 Point Dumbbell Row (50/35)
60 Dumbbell Russian Swing (50/35)
1200m Run
Athletes Notes
Score
This workout is scored based on how quickly you complete the work.
Workout Flow
At 3,2,1 begin:
30 Jumping Chest to Bar Pull Ups
60 Dumbbell Russian Swings
1200m Run
Demo Videos
Jumping Chest to Bar
3 Point Single Dumbbell Row
Dumbbell Russian Swing
Scaling
For Time
20 Jumping Chest to Bar Pull Ups OR 20 DB Bent Over Row
45 Dumbbell Russian Swing (50/35)
1000m Run
Mayhem Mom Mods
For Time
30 DB Bent Over Row
60 Dumbbell Russian Swing (50/35)
1200m Run or 2400m Bike Erg
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!