Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 rounds:
5 Squat with Rotation
3 (per side) World’s Greatest Stretch
3 Push Up to Downward Dog
Athletes Notes
Squat with Thoracic Rotation
World’s Greatest Stretch
Push Up to Downward Dog
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets
5 Backpack Lunge Matrix
-rest 2:00 between sets-
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
Athletes Notes
Score
This is for completion.
Workout Flow
5 Backpack Lunge Matrix
-rest 2:00-
5 Backpack Lunge Matrix
-rest 2:00-
5 Backpack Lunge Matrix
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
Demo Videos
Backpack Lunge Matrix
Scaling
3 sets
5 Bodyweight Lunge Matrix
-rest 2:00 between sets-
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
Mayhem Mom Mods
3 sets
5 Bodyweight Lunge Matrix
-rest 2:00 between sets-
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight: Mogul (AMRAP – Reps)
AMRAP 10 minutes
10 Push Ups
15 Backpack Rows
20 Air Squats
Athletes Notes
Score
This workout is scored based on total reps. Each completed round is 45 reps.
Workout Flow
At 3,2,1 begin a 10 minute clock:
10 Push Ups
15 Backpack Rows
20 Air Squats
10 Push Ups
15 Backpack Rows
20 Air Squats
… etc. until the 10 minutes are up.
Demo videos
Push Ups
Backpack Row
Air Squats
Scaling
AMRAP 10 minutes
10 Knee TITLE_0
15 Backpack Rows
20 Air Squats
Mayhem Mom Mods
AMRAP 10 minutes
10 Knee TITLE_0
15 Backpack Rows
20 Air Squats
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Strength (Checkmark)
3 sets
3 Goblet Lunge Matrix (50/35)
-rest 2:00 between sets-
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
Athletes Notes
Score
This is scored for completion.
Workout Flow
3 Goblet Lunge Matrix (50/35)
-rest 2:00 between sets-
3 Goblet Lunge Matrix
-rest 2:00 between sets-
3 Goblet Lunge Matrix
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
Demo Videos
Goblet Lunge Matrix
Scaling
3 sets
3 Bodyweight Lunge Matrix
-rest 2:00 between sets-
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
Mayhem Mom Mods
3 sets
3 Goblet Lunge Matrix
-rest 2:00 between sets-
One matrix is as follows:
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal: Mogul (AMRAP – Reps)
AMRAP 10 minutes
5 Push Up Renegade Row
20 Air Squats
*1 Push Up Rengade Row = 1 Push Up + Left Arm Row + 1 Push Up + Right Arm Row
Athletes Notes
Score
This is scored on how many reps you complete in 10 minutes. Each completed round is 25 reps.
Workout Flow
At 3,2,1 Begin a 10 minute clock:
5 Push Up Renegade Row
20 Air Squats
5 Push Up Renegade Row
20 Air Squats
5 Push Up Renegade Row
20 Air Squats
… etc. until the 10 minutes is up.
Demo Videos
Dumbbell Renegade Row + Push up Combo – one rep = Push up, Left Arm Row, Push up, Right Arm Row
Air Squats
Scaling
AMRAP 10 minutes
5 Knee Push Up Renegade Row
20 Air Squats
Mayhem Mom Mods
AMRAP 10 minutes
5 Knee Push-Up Renegade Row
20 Air Squats
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Cool Down (No Measure)
3 rounds:
:15 Pigeon Stretch (Left)
:15 Pigeon Stretch (Right)
:30 Seal Stretch
:15 Crescent Lunge (Left)
:15 Crescent Lunge (Right)
into
1:00 Child’s Pose
Athletes Notes
Pigeon Stretch
Seal Stretch
Crescent Lunge Pose
Child’s Pose
