Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
5 (per side) Plank Shoulder Taps
3 Push Up
10 Samson Lunge
3 No Push Up Burpee
Athletes Notes
Plank Shoulder Taps
Push Ups
Samson Lunge
No Push Up Burpee
()
Bodyweight and Minimal: Elendil (Time)
For Time
25 Push Up
50 Alternating Walking Lunge
50 Burpee
50 Alternating Walking Lunge
75 No Push Up Burpee
Athletes Notes
Score
This workout is scored based on how quickly you can complete the work required.
Workout Flow
*At 3,2,1 Begin accumulating:
25 Push Ups
50 Alternating Walking Lunges
50 Burpees
50 Alternating Walking Lunges
75 No Push Up Burpees
Time Cap is 20:00
Take push ups in sets. Don’t try to do all 25 in a row unless you definitely can.
Rest on the ground, not standing so you keep your tempo for the burpees. If you go too fast you’ll blow up.
Demo Videos
Push Ups
Bodyweight Walking Lunge
Burpee
No Push Up Burpee
Scaling
20 Push Up (OR Knee Push Ups )
40 Alternating Walking Lunge (OR Bodyweight Forward Lunges )
40 Burpee
40 Alternating Walking Lunge
60 No Push Up Burpee
Mayhem Mom Mods
25 Knee Push Ups OR Elevated Push Up
50 Alternating Walking Lunge
50 Modified Burpee – no jump, knee push up
50 Alternating Walking Lunge
75 No Push Up Burpee
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!