Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
5 Dynamic Squats
:15 Butt Kicks
5 Dynamic Squats
:15 High Knees
5 Dynamic Squats
:15 Push Up to Downward Dog
Athletes Notes
Dynamic Squat Stretch
Butt Kicks
High Knees
Push Up to Downward Dog
()
Bodyweight and Minimal: Numbuh One (4 Rounds for reps)
For time:
Max Strict Pronated Pull Ups/Max Bent Over Rows* (cap at 20 reps)
Straight into 3 minute AMRAP
5 Devil Press* or Burpee Backpack Ground to Overhead
10 Box Jumps/Step Ups (24/20)
-rest 2:00-
Max Strict Pronated Pull Ups/Max Bent Over Rows* (cap at 20 reps)
Straight into 3 minute AMRAP
5 Devil Press* or Burpee Backpack Ground to Overhead
15 Air Squat
-rest 2:00-
Max Strict Pronated Pull Ups/Max Bent Over Rows* (cap at 20 reps)
Straight into 3 minute AMRAP
10 Box Jumps/Step Ups (24/20)
15 Air Squat
-rest 2:00-
Max Strict Pronated Pull Ups/Max Bent Over Rows* (cap at 20 reps)
Straight into 3 minute AMRAP
5 Devil Press* or Burpee Backpack Ground to Overhead
10 Box Jumps/Step Ups (24/20)
15 Air Squat
*Dumbbells (2×50/35) OR Backpack
Athletes Notes
Score
This workout is scored on how many pull ups or bent over rows you complete in each set.
Record your AMRAP scores in the notes.
Workout Flow
*At 3,2,1 Begin:
Max set Strict Pull Up or Bent Over Row
then as many rounds/reps as possible in 3 min of:
5 Devil Press or Burpee Backpack Ground to Overhead
10 Box Jumps/Step Ups
rest 2:00
Max set Strict Pull Up or Bent Over Row
then as many rounds/reps as possible in 3 min of:
5 Devil Press or Burpee Backpack Ground to Overhead
15 Air Squat
rest 2:00
Max set Strict Pull Up or Bent Over Row
then as many rounds/reps as possible in 3 min of:
10 Box Jumps/Step Ups
15 Air Squat
rest 2:00
Max set Strict Pull Up or Bent Over Row
then as many rounds/reps as possible in 3 min of:
5 Devil Press/Burpee Backpack Ground to Overhead
10 Box Jumps/Step Ups
15 Air Squat
Demo Videos
Strict Pull Up
Backpack Bent Over Row
Dumbbell Devil Press
Backpack Ground to Overhead
Box Jump
Box Step Up
Air Squats
Scaling
For Time:
Max Bent Over Rows (cap at 20 reps)
Straight into 3 minute AMRAP
3 Devil Press or Burpee Backpack Ground to Overhead
7 Box Step Ups
-rest 2:00-
Max Bent Over Rows (cap at 20 reps)
Straight into 3 minute AMRAP
3 Devil Press or Burpee Backpack Ground to Overhead
10 Air Squat
-rest 2:00-
Max Bent Over Rows (cap at 20 reps)
Straight into 3 minute AMRAP
10 Box Step Ups
10 Air Squat
-rest 2:00-
Max Bent Over Rows (cap at 20 reps)
Straight into 3 minute AMRAP
3 Devil Press or Burpee Backpack Ground to Overhead
10 Box Step Ups
15 Air Squat
*Dumbbells (2×35/25) or lighter OR Backpack
.
Mayhem Mom Mods
For Time:
Max Bent Over Rows (cap at 20 reps)
Straight into 3 minute AMRAP
5 Elevated Modified Devil Press or Backpack Ground to Overhead
10 Box Jumps/Step Ups (24/20)
-rest 2:00-
Max Bent Over Rows (cap at 20 reps)
Straight into 3 minute AMRAP
5 Elevated Modified Devil Press or Backpack Ground to Overhead
15 Air Squat
-rest 2:00-
Max Bent Over Rows (cap at 20 reps)
Straight into 3 minute AMRAP
10 Box Jump/Step Ups (24/20)
15 Air Squat
-rest 2:00-
Max Bent Over Rows (cap at 20 reps)
Straight into 3 minute AMRAP
5 Elevated Modified Devil Press or Backpack Ground to Overhead
10 Box Jumps/Step Ups (24/20)
15 Air Squat
*Dumbbells (2×25) or lighter OR Backpack
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
