Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
Hinshaw Warm Up
5 No Push Up Burpees
Athletes Notes
Hinshaw Warm Up
No Push Up Burpee
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Bodyweight + Minimal: Running (2 Rounds for time)
2 sets
200m Run
-rest :30-
400m Run
-rest 1:00-
800m Run
-rest 2:00 between sets-
Athletes Notes
Score
This workout is for time. You will have 2 scores.
Workout Flow
At 3,2,1 begin:
200m Run
-rest :30-
400m Run
-rest 1:00-
800m Run
-rest 2:00 between sets-
200m Run
-rest :30-
400m Run
-rest 1:00-
800m Run
Scaling
This workout is a go at your pace. The distances are the same but find your own speed 🙂
Mayhem Mom Mods
This workout is a go at your pace. The distances are the same but find your own speed 🙂
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
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Bodyweight: Non-Running Option (3 Rounds for reps)
2 sets
1:00 Max No Push Up Burpee
-rest :30-
2:00 Max High Knees to Jumping Jack
-rest 1:00-
4:00 Max Box Step Overs (20)
-rest 2:00 between sets-
Athletes Notes
Score
There are 3 scores. One score is your total no push up burpees. The second score is your total high knees to jumping jack. The third score is your total box step overs.
Workout Flow
At 3,2,1 Begin:
1:00 Max No Push Up Burpee
-rest :30-
2:00 Max High Knees to Jumping Jack
-rest 1:00-
4:00 Max Box Step Overs (20)
-rest 2:00 between sets-
1:00 Max No Push Up Burpee
-rest :30-
2:00 Max High Knees to Jumping Jack
-rest 1:00-
4:00 Max Box Step Overs (20)
Demo Videos
No Push Up Burpee
High Knees to Jumping Jack
Box Step Over
Scaling
2 sets
1:00 Max No Push Up Burpee
-rest :30-
2:00 Max High Knees to Jumping Jack
-rest 1:00-
4:00 Max Box Step Overs (20) or Box Step Up
-rest 2:00 between sets-
Mayhem Mom Mods
2 sets
1:00 Max No Push Up Burpee or Modified Burpee – bench elevated with knee drive
-rest :30-
2:00 Max High Knees to Jumping Jack
-rest 1:00-
4:00 Max Box Step Overs (20) or Box Step Up
-rest 2:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!