Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds:
:30 seconds Glute March
5 (per side) Clamshell Hip Thrust
10 Deadbug
Athletes Notes
Glute March
Clamshell Side Plank Hip Thrusts
Deadbug
()
New to M30 (Checkmark)
3 sets
8 (per arm) 3 point Back Pack Row @3012
-rest :30-
10 at each position of Bent Over YTW*
-rest :90 b/t sets-
*use cans or water bottles if you have them
Athletes Notes
Score
This workout is for completion.
Workout Flow
*At 3,2,1 Begin:
8 reps 3-point backpack row (left arm) at 3012 tempo
8 reps 3-point backpack row (right arm) at 3012 tempo
-rest :30-
10 bent over YTW
-rest :90-
8 reps 3-point backpack row (left arm) at 3012 tempo
8 reps 3-point backpack row (right arm) at 3012 tempo
-rest :30-
10 bent over YTW
-rest :90-
8 reps 3-point backpack row (left arm) at 3012 tempo
8 reps 3-point backpack row (right arm) at 3012 tempo
-rest :30-
10 bent over YTW
Tempo is 3 seconds on the way up, no pause at the top, 1 second on the way down and 2 second pause before we begin the next rep
Demo Videos
3 point Backpack Row
Object YTW
Scaling
3 sets
6 (per arm) 3 point Back Pack Row @3012
-rest :30-
8 at each position of Bent Over YTW
-rest :90 b/t sets-
*use cans or water bottles if you have them
Mayhem Mom Mods
3 sets
8 (per arm) 3 point Back Pack Row @3012
-rest :30-
10 at each position of Bent Over YTW
-rest :90 b/t sets-
*use cans or water bottles if you have them
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight Metcon
()
Bodyweight: Retest (AMRAP – Reps)
Workout Definition
Endurance Ladder Test:
Start with 6 Towel Rows
Increase by 2 reps every 30 seconds until failure, or until you cannot complete all reps unbroken
*Can also perform as 6 Banded Bent Over Rows or 6 Kipping Pull Ups or 2 Strict Pull-ups, adding 2 reps every 30 seconds.
Athletes Notes
Score
* This workout is scored on the highest number of reps you complete in the 30 second window. For example: if you successfully complete 18 Towel Rows, but fail to complete 20 in the next set, your score is 18.
Workout Flow
At 0:00
6 towel rows
At 0:30
8 towel rows
At 1:00
10 towel rows
… etc. until you cannot complete all reps in the 30 second window.
Demo videos
Towel Rows
Banded Bent Over Rows
Kipping Pull Up
Strict Pull Up
Scaling
No modification
Mayhem Mom Mods
No modification
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
New to M30 and Bodyweight: Strength (3 Rounds for time)
3 sets
10 (per leg) Single Leg Foot Elevated Glute Bridge
-rest :30-
Max Hold Side Star Plank*
-rest :90 b/t sets-
Athletes Notes
Score
This is scored on total time on the max hold side star plank each set.
Workout Flow
*At 3,2,1 Begin:
10 Single Leg Foot Elevated Glute Bridge (left leg)
10 Single Leg Foot Elevated Glute Bridge (right leg)
-rest :30-
Max Hold Side Star Plank
-rest :90 between sets-
10 Single Leg Foot Elevated Glute Bridge (left leg)
10 Single Leg Foot Elevated Glute Bridge (right leg)
-rest :30-
Max Hold Side Star Plank
-rest :90 between sets-
10 Single Leg Foot Elevated Glute Bridge (left leg)
10 Single Leg Foot Elevated Glute Bridge (right leg)
-rest :30-
Max Hold Side Star Plank
Demo Videos
Single Leg Foot Elevated Glute Bridge
Star Plank
Scaling
3 sets
10 (per leg) Single Leg Foot Elevated Glute Bridge
-rest :30-
Max Hold Modified Star Plank
-rest :90 b/t sets-
Mayhem Mom Mods
3 sets
10 (per leg) Single Leg Foot Elevated Glute Bridge
-rest :30-
Max Hold Modified Star Plank
-rest :90 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Retest (AMRAP – Reps)
Endurance Ladder Test:
Start with 6 Double Dumbbell Bent Over Rows (2×50/35)
Increase by 2 reps every 30 seconds until failure, or until you cannot complete all reps unbroken in the 30 second window.
Athletes Notes
Score
This workout is scored on the highest number of reps you complete in the 30 second window. For example: if you successfully complete 18 Bent Over Rows, but fail to complete 20 in the next set, your score is 18.
Workout Flow
At 0:00
6 Double Dumbbell Bent Over Rows
At 0:30
8 Double Dumbbell Bent Over Rows
At 1:00
10 Double Dumbbell Bent Over Rows
…etc. until you cannot complete all reps in the 30 second window.
Demo videos
Double Dumbbell Bent Over Row
Scaling
Endurance Ladder Test:
Start with 6 Double Dumbbell Bent Over Rows (2×35/25)
Increase by 2 reps every 30 seconds until failure, or until you cannot complete all reps unbroken in the 30 second window.
Mayhem Mom Mods
Endurance Ladder Test:
Start with 6 Double Dumbbell Bent Over Rows (OR Backpack Row )
Increase by 2 reps every 30 seconds until failure, or until you cannot complete all reps unbroken in the 30 second window.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal: Strength (3 Rounds for time)
3 sets
8 (per leg) Single Leg Foot Elevated Dumbbell Glute Bridge (50/35)
-rest :30-
Max Hold Side Star Plank
-rest :90 b/t sets-
Athletes Notes
Score
This is scored on total time on the max hold side star plank each set.
Workout Flow
*At 3,2,1 Begin:
10 Single Leg Foot Elevated Dumbbell Glute Bridge (left leg) (50/35)
10 Single Leg Foot Elevated Dumbbell Glute Bridge (right leg) (50/35)
-rest :30-
Max Hold Side Star Plank
-rest :90 between sets
10 Single Leg Foot Elevated Dumbbell Glute Bridge (left leg) (50/35)
10 Single Leg Foot Elevated Dumbbell Glute Bridge (right leg) (50/35)
-rest :30-
Max Hold Side Star Plank
-rest :90 between sets
10 Single Leg Foot Elevated Dumbbell Glute Bridge (left leg) (50/35)
10 Single Leg Foot Elevated Dumbbell Glute Bridge (right leg) (50/35)
-rest :30-
Max Hold Side Star Plank
Demo Videos
Single Leg Foot Elevated Dumbbell Glute Bridge
Star Plank
Scaling
3 sets
10 (per leg) Single Leg Foot Elevated Dumbbell Glute Bridge (35/25) (OR Single Leg Foot Elevated Glute Bridge)
-rest :30-
Max Modified Star Plank
-rest :90 b/t sets-
Mayhem Mom Mods
3 sets
10 (per leg) Single Leg Foot Elevated Dumbbell Glute Bridge (50/35)
-rest :30-
Max Modified Star Plank
-rest :90 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
