Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds:
5 Scap Push Up
5/side Bodyweight Renegade Row
3 Knee Push Up
10 Runner’s Crunch
Athletes Notes
Scap Only Push Up
Bodyweight Renegade Row
Knee Push Ups
Runner’s Crunch
Bodyweight Metcon
()
Bodyweight: Strength (3 Rounds for reps)
3 sets
15 Backpack Floor Press
-rest :15-
1:00 Mountain Climbers (L+R=1)
-rest 1:30 between sets
Athletes Notes
Score
This workout is scored on the number of mountain climbers you get each set.
Workout Flow
15 Backpack Floor Press
-rest :15-
Max Mountain Climbers
-rest 1:30-
15 Backpack Floor Press
-rest :15-
Max Mountain Climbers
-rest 1:30-
15 Backpack Floor Press
-rest :15-
Max Mountain Climbers
Demo Videos
Backpack Floor Press
Mountain Climber
Scaling
3 sets
12 Backpack Floor Press
-rest :15-
:45 Max Elevated Mountain Climbers
-rest 1:30 between sets-
Mayhem Mom Mods
3 sets
15 Backpack Floor Press
-rest :15-
1:00 Max Elevated Mountain Climbers
-rest 1:30 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight: Chevelle (5 Rounds for time)
5 Rounds:
12/arm 3-Point Backpack Row
12 Goblet Backpack Step Up
-rest 1:00 b/t sets-
Athletes Notes
Score
This workout is scored on how quickly you complete each round.
Workout Flow
*At 3,2,1 Begin:
12 3-Point Backpack Row (left arm)
12 3-Point Backpack Row (right arm)
12 Goblet Backpack Step Ups
-rest 1:00-
12 3-Point Backpack Row (left arm)
12 3-Point Backpack Row (right arm)
12 Goblet Backpack Step Ups
-rest 1:00-
12 3-Point Backpack Row (left arm)
12 3-Point Backpack Row (right arm)
12 Goblet Backpack Step Ups
-rest 1:00-
12 3-Point Backpack Row (left arm)
12 3-Point Backpack Row (right arm)
12 Goblet Backpack Step Ups
-rest 1:00-
12 3-Point Backpack Row (left arm)
12 3-Point Backpack Row (right arm)
12 Goblet Backpack Step Ups
Demo Videos
3-Point Backpack Row
Goblet Backpack Step Up
Scaling
5 Rounds:
8/arm 3-Point Backpack Row
10 Goblet Backpack Step Up
-rest 1:00 b/t sets-
Mayhem Mom Mods
5 Rounds:
12/arm 3-Point Backpack Row
12 Goblet Backpack Step Up OR Step Up to Surface
-rest 1:00 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Strength (3 Rounds for reps)
3 sets
30 Alternating Top Down Dumbbell Floor Press (2×50/35)
-rest :15-
1:00 Max Dumbbell Mountain Climber
-rest 1:30 b/t sets-
Athletes Notes
Score
This workout is scored based on how many total dumbbell mountain climbers are completed each set.
Workout Flow
30 Alternating Top Down DB Floor Press
-rest :15-
Max Dumbbell Mountain Climbers
-rest 1:30-
30 Alternating Top Down DB Floor Press
-rest :15-
Max Dumbbell Mountain Climbers
-rest 1:30-
30 Alternating Top Down DB Floor Press
-rest :15-
Max Dumbbell Mountain Climbers
Demo Videos
Top Down Floor Press
Dumbbell Mountain Climber
Scaling
3 sets
24 Alternating Top Down Dumbbell Floor Press (35/25)
-rest :15-
:45 Max Mountain Climber
-rest 1:30 b/t sets-
Mayhem Mom Mods
3 sets
30 Alternating Top Down Dumbbell Floor Press (25)
-rest :15-
1:00 Max Modified Mountain Climber
-rest 1:30 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal: Chevelle (5 Rounds for time)
5 Rounds
6 Strict Pull Ups*
12 Double Dumbbell Box Step Up (2×50/35) to (24/20)
-rest 1:00 b/t sets
*OR 12 Alt Dumbbell Seesaw Rows w/ full pause at the top of each rep
Athletes Notes
Score
This workout is scored on how quickly you can complete each round.
Workout Flow
*At 3, 2, 1, begin:
6 Strict Pull Ups
12 Double DB Box Step Ups
-rest 1:00-
6 Strict Pull Ups
12 Double DB Box Step Ups
-rest 1:00-
6 Strict Pull Ups
12 Double DB Box Step Ups
-rest 1:00-
6 Strict Pull Ups
12 Double DB Box Step Ups
-rest 1:00-
6 Strict Pull Ups
12 Double DB Box Step Ups
Demo Videos
Strict Pull Up
Double Dumbbell Box Step Up
Dumbbell Seesaw Row
Scaling
5 Rounds:
4 Strict Pull Ups OR Banded Strict Pull Ups
12 Double Dumbbell Box Step Up (2×35/25) to (24/20)
-rest 1:00 between sets-
*OR 8 alt Dumbbell Seesaw Rows w/ full pause at the top of each rep
Mayhem Mom Mods
5 Rounds:
6 Scap Pull + Modified Push Up
12 Dual Dumbbell Box Step Up (2×25) to (24/20)
-rest 1:00 between sets-
*OR 12 alt Dumbbell Seesaw Rows w/ full pause at the top of each rep
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
