Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 AMRAP
5/side Calf Stretch
:15/side Hamstring Stretch
3/side World’s Greatest Stretch
:30 Line Hops
Athletes Notes
Alternating Calf Stretch
Elevated Standing Hamstring Stretch
World’s Greatest Stretch
Line Hops
()
Bodyweight and Minimal: Maybach (6 Rounds for time)
6 sets @ consistent effort
30 Double Unders or Line Hops
10 Alternating Dumbbell Snatches (50/35) or Backpack Ground to Overhead
30 Double Unders or Line Hops
10 V-Ups
-rest 1:00-
Athletes Notes
Score
This workout is scored on how quickly you can complete each set.
Workout Flow
*At 3,2,1 Begin:
30 Double Unders
10 Alternating DB Snatch
30 Double Unders
10 V-Ups
-rest 1:00-
30 Double Unders
10 Alternating DB Snatch
30 Double Unders
10 V-Ups
-rest 1:00-
30 Double Unders
10 Alternating DB Snatch
30 Double Unders
10 V-Ups
-rest 1:00-
30 Double Unders
10 Alternating DB Snatch
30 Double Unders
10 V-Ups
-rest 1:00-
30 Double Unders
10 Alternating DB Snatch
30 Double Unders
10 V-Ups
-rest 1:00-
30 Double Unders
10 Alternating DB Snatch
30 Double Unders
10 V-Ups
Demo Videos
Double Under
Line Hops
Dumbbell Snatch
Backpack Ground to Overhead
V-Ups
Scaling
6 sets @ consistent effort
60 Single Unders
8 Alternating Dumbbell Snatches (35/25) or Backpack Ground to Overhead
60 Single Unders
8 V-Ups
-rest 1:00-
Mayhem Mom Mods
6 sets @ consistent effort
30 Double Unders or Line Hops
10 Alternating Dumbbell Hang Snatch or Backpack Ground to Overhead
30 Double Unders or Line Hops
10 Modified Alternating Leg V-Ups
-rest 1:00-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight and Minimal: Strength (2 Rounds for reps)
3 sets
10/leg Tempo Staggered Stance Hip Thrust @30X2 (Bodyweight OR Dumbbell 50/35)
-rest :15-
Max Reps Side Plank Leg Raise with 2 sec pause at top of each rep (left leg)
Max Reps Side Plank Leg Raise with 2 sec pause at top of each rep (right leg)
-rest 1:00 b/t sets-
Athletes Notes
Score
This workout is scored based on how many side plank leg raises completed on both sides.
—Score 1: Total leg raises – left leg
—Score 2: Total leg raises – right leg
Workout Flow
10 Tempo Staggered Stance Hip Thrust @30X2 – left leg
10 Tempo Staggered Stance Hip Thrust @30X2 – right leg
-rest :15-
Max Reps Side Plank Leg Raise – left leg
Max Reps Side Plank Leg Raise – right leg
-rest 1:00-
10 Tempo Staggered Stance Hip Thrust @30X2 – left leg
10 Tempo Staggered Stance Hip Thrust @30X2 – right leg
-rest :15-
Max Reps Side Plank Leg Raise – left leg
Max Reps Side Plank Leg Raise – right leg
-rest 1:00-
10 Tempo Staggered Stance Hip Thrust @30X2 – left leg
10 Tempo Staggered Stance Hip Thrust @30X2 – right leg
-rest :15-
Max Reps Side Plank Leg Raise – left leg
Max Reps Side Plank Leg Raise – right leg
Tempo is 30X2: start at the top, 3 second descent, no pause, explode up, 2 second pause at top before next rep
Demo Videos
Tempo Bodyweight Staggered Stance Hip Thrust
Tempo Dumbbell Staggered Stance Hip Thrust
Side Plank Leg Raise with Pause
Scaling
3 sets
8/leg Tempo Staggered Stance Hip Thrust @30X2 (Bodyweight OR Dumbbell 35/25)
-rest :15-
Max Reps Side Plank Leg Raise – left leg
Max Reps Side Plank Leg Raise – right leg
-rest 1:00 b/t sets-
Mayhem Mom Mods
3 sets
10/leg Tempo Staggered Stance Hip Thrust @30X2 (Bodyweight OR Dumbbell 25)
-rest :15-
Max Knee Side Plank + Leg Lift – left leg
Max Knee Side Plank + Leg Lift – right leg
-rest 1:00 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
