Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
4 Alternating Crab Reach
5 (per side) Single Leg RDL
:15 Glute March
3 Downward Dog to Upward Dog
Athletes Notes
Alternating Crab Reach
Glute March
Bodyweight Single Leg RDL
Downward Dog to Upward Dog Transition
()
Bodyweight and Minimal: Strength (3 Rounds for reps)
3 Sets
Max 3-Position Elevator Pause Push Ups (3 sec pause in each position)
-rest 3:00 b/t sets-
Athletes Notes
Score
This workout is scored based on how many reps you complete each set.
Workout Flow
Max 3-Position Elevator Pause Push Ups (UNBROKEN)
-rest 3:00-
Max 3-Position Elevator Pause Push Ups (UNBROKEN)
rest 3:00-
Max 3-Position Elevator Pause Push Ups (UNBROKEN)
Demo Videos
3-Position Elevator Pause Push Up
Scaling
3 Sets
Max reps Pause Knee Push Ups
-rest 3:00 b/t sets-
Mayhem Mom Mods
3 Sets
Max 3-Position Elevator Pause Push Ups (3 sec pause in each position) – OR 3-Position Pause DB Bench
-rest 3:00 b/t sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight and Minimal: Lucky the Leprechaun (4 Rounds for time)
4 Unbroken Sets (2 sets per arm)
50ft Single Arm Overhead Walking Lunge
50ft Single Arm Front Rack Walking Lunge
50ft Single Arm Suitcase OR Under Arm Walking Lunge
(use a single Dumbbell OR Backpack)
-rest :90 b/t sides-
* these are unbroken sets (complete all 150ft before putting the dumbbell down)
* If you do not have the space to walk, then perform 16 reps of step forward lunges per 50ft.
Athletes Notes
Score
This workout is scored based on how quickly you complete each set.
Workout Flow
50ft Single Arm Overhead Lunge – left arm
50ft Single Arm Front Rack Walking Lunge – left arm
50ft Single Arm Suitcase or Under Arm Lunge – left arm
-rest :90-
50ft Single Arm Overhead Lunge – right arm
50ft Single Arm Front Rack Walking Lunge – right arm
50ft Single Arm Suitcase or Under Arm Lunge – right arm
-rest :90-
50ft Single Arm Overhead Lunge – left arm
50ft Single Arm Front Rack Walking Lunge – left arm
50ft Single Arm Suitcase or Under Arm Lunge – left arm
-rest :90-
50ft Single Arm Overhead Lunge – right arm
50ft Single Arm Front Rack Walking Lunge – right arm
50ft Single Arm Suitcase or Under Arm Lunge – right arm
Demo Videos
Single Dumbbell Overhead Walking Lunge
Single Dumbbell Forward Lunges
Single Arm Dumbbell Front Rack Walking Lunge
Single Arm Overhead Backpack Walking Lunge
Single Arm Backpack Front Rack Walking Lunge
Single Under Arm Backpack Walking Lunge
Scaling
4 Unbroken Sets (2 sets per arm)
30ft alt Single Arm Overhead Walking Lunge
30ft alt Single Arm Front Rack Walking Lunge
30ft alt Single Arm Suitcase OR Under Arm Walking Lunge
(use Dumbbell OR Backpack)
-rest :90 b/t sides-
these are unbroken sets (complete all 90ft before putting the dumbbell down)
If you do not have the space to walk, then perform 10 reps of step forward lunges per 30ft.
Mayhem Mom Mods
4 Unbroken Sets (2 sets per arm)
50ft alt Single Arm Overhead Walking Lunge OR Modified Overhead Dumbbell Walking Lunge
50ft alt Single Arm Front Rack Walking Lunge
50ft alt Single Arm Suitcase OR Under Arm Walking Lunge
(use Dumbbell OR Backpack)
-rest :90 b/t sides-
these are unbroken sets (complete all 150ft before putting the dumbbell down)
If you do not have the space to walk, then perform 16 reps of step forward lunges per 50ft.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
