Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 AMRAP
:15 (per side) Elevated Hamstring Stretch
5 (per side) Donkey Kicks
10 (per side) Single Leg Calf Raise
5 No Push Up Burpee
Athletes Notes
Elevated Hamstring Stretch
Donkey Kick
Single Leg Calf Raises
No Push Up Burpee
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets
8-12/leg Tempo Backpack Single Leg Romanian Deadlift @4011
-rest :90 b/t sets
Athletes Notes
Score
This workout is scored on completion of the work. Use the checkbox.
Workout Flow
8-12 Tempo Backpack Single Leg RDL – left leg
8-12 Tempo Backpack Single Leg RDL – right leg
-rest :90-
8-12 Tempo Backpack Single Leg RDL – left leg
8-12 Tempo Backpack Single Leg RDL – right leg
-rest :90-
8-12 Tempo Backpack Single Leg RDL – left leg
8-12 Tempo Backpack Single Leg RDL – right leg
Tempo is 4011: 4 second descent, no pause, 1 second ascent, 1 second pause at the top before the next rep.
Demo Videos
Tempo Backpack Single Leg Romanian Deadlift
Scaling
3 sets
8/leg Tempo Backpack Single Leg Romanian Deadlift @4011 OR Hand Supported Single Leg Romanian Deadlift
-rest :90 b/t sets –
Mayhem Mom Mods
3 sets
8-12/leg Tempo Backpack Single Leg Romanian Deadlift @4011
-rest :90 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight: Grizzlies (3 Rounds for reps)
3 Sets @ consistent effort
:30 Max Squat Jumps
:30 rest
:60 Max Burpees
:30 rest
:90 Max High Knees to Jumping Jack
:30 rest
Athletes Notes
Score
This workout is scored based on how many reps of each movement you complete.
—Score 1: Total Squat Jump
—Score 2: Total Burpees
—Score 3: Total High Knees to Jumping Jack
Workout Flow
On a running clock:
:30 Max Squat Jumps
-rest :30-
:60 Max Burpees
-rest :30-
:90 Max High Knees to Jumping Jack
-rest: 30-
:30 Max Squat Jumps
-rest :30-
:60 Max Burpees
-rest :30-
:90 Max High Knees to Jumping Jack
-rest: 30-
:30 Max Squat Jumps
-rest :30-
:60 Max Burpees
-rest :30-
:90 Max High Knees to Jumping Jack
Demo Videos
Jumping Air Squat
Burpee
High Knees to Jumping Jack
Scaling
3 Sets @ consistent effort
:30 Squat to Calf Raise
:30 rest
:45 No Push Up Burpee
:30 rest
:60 High Knees to Jumping Jack
:30 rest
Mayhem Mom Mods
3 Sets @ consistent effort
:30 Squat to Calf Raise
:30 rest
:60 Modified Burpee – knee push up, no jump
:30 rest
:90 High Knees to Jumping Jack
:30 rest
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets
8/leg Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift @4011
-rest :90 b/t sets-
Athletes Notes
Score
This workout is scored based on the DB weight used.
Workout Flow
8 Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift – left leg
8 Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift – right leg
-rest :90-
8 Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift – left leg
8 Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift – right leg
-rest :90-
8 Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift – left leg
8 Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift – right leg
Tempo is 4011: 4 second descent, no pause, 1 second ascent, 1 second pause at the top before the next rep.
Demo Videos
Tempo Hand Supported Single Leg RDL
Scaling
3 sets
6/leg Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift @4011 OR Tempo Hand Suppported Single Leg Romanian DL
-rest :90 b/t sets-
Mayhem Mom Mods
3 sets
8/leg Tempo Hand-Supported Single Leg Dumbbell Romanian Deadlift @4011
-rest :90 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal: Grizzlies (3 Rounds for reps)
3 Sets @ consistent effort
:30 Max Box Jump Overs (24/20)
:30 rest
:60 Max Burpee
:30 rest
:90 Max Double Unders
:30 rest
Athletes Notes
Score
This workout is scored based on how many reps of each movement you complete.
—Score 1: Total Box Jump Overs
—Score 2: Total Burpees
—Score 3: Total Double Under
Workout Flow
On a running clock:
:30 Max Box Jump Overs
-rest :30-
1:00 Max Burpees
-rest :30-
:90 Max Double Unders
-rest: 30-
:30 Max Box Jump Overs
-rest :30-
1:00 Max Burpees
-rest :30-
:90 Max Double Unders
-rest: 30-
:30 Max Box Jump Overs
-rest :30-
1:00 Max Burpees
-rest :30-
:90 Max Double Unders
Demo Videos
Box Jump Over
Burpee
Double Under
Scaling
3 Sets @consistent effort
:30 Box Step Overs
:30 rest
:45 Burpees
:30 rest
:60 Single Unders
:30 rest
Mayhem Mom Mods
3 Sets @ consistent effort
:30 Box Step Overs
:30 rest
1:00 Modified Burpees – knee push up, no jump
:30 rest
:90 Double Unders OR Single Unders
:30 rest
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!