Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
10 Scap Push Up
5 (per side) World’s Greatest Stretch
:15 (per side) Single Leg Glute Bridge Hold
Athletes Notes
Scap Only Push Up
World’s Greatest Stretch
Single Leg Glute Bridge Hold
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Bodyweight and Minimal: Malahide Castle (Checkmark)
4 sets
8 (per leg) Single Leg Romanian Deadlift to Row (Dumbbell or Backpack)
-rest :30-
15 Crush Grip Skull Crushers (Dumbbell or Backpack)
-rest :30-
:30 RKC Plank
-rest 2:00 b/t sets-
Athletes Notes
Score
This workout is scored for completion. You can use the athlete notes to record weights.
Workout Flow
8 Single Leg RDL to Row (left side)
8 Single Leg RDL to Row (right side)
-rest :30-
15 Crush Grip Skull Crushers
-rest :30-
:30 RKC Plank
-rest 2:00-
8 Single Leg RDL to Row (left side)
8 Single Leg RDL to Row (right side)
-rest :30-
15 Crush Grip Skull Crushers
-rest :30-
:30 RKC Plank
-rest 2:00-
8 Single Leg RDL to Row (left side)
8 Single Leg RDL to Row (right side)
-rest :30-
15 Crush Grip Skull Crushers
-rest :30-
:30 RKC Plank
-rest 2:00-
8 Single Leg RDL to Row (left side)
8 Single Leg RDL to Row (right side)
-rest :30-
15 Crush Grip Skull Crushers
-rest :30-
:30 RKC Plank
Demo videos
Single Leg RDL to Row – DB
Crush Grip Dumbbell Skull Crusher
Single Leg RDL to Row – Backpack
Crush Grip Skull Crusher – Backpack
RKC Plank
Scaling
4 sets
6 (per leg) Single Leg Romanian Deadlift to Row (Dumbbell or Backpack)
-rest :30-
10 Crush Grip Skull Crushers (Dumbbell or Backpack)
-rest :30-
:20 RKC Plank
-rest 2:00 b/t sets-
Mayhem Mom Mods
4 sets
8 (per leg) Single Leg Romanian Deadlift to Row (Dumbbell or Backpack)
-rest :30-
15 Crush Grip Skull Crushers (Dumbbell or Backpack)
-rest :30-
:30 Boat Hold
-rest 2:00 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!