Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
5 (per side) Plank Shoulder Taps
3 Push Up
10 Samson Lunge
20 Runner Crunch
Athletes Notes
Plank Shoulder Taps
Push Ups
Samson Lunge
Runners Crunch
()
Bodyweight and Minimal: Numbuh Two (Checkmark)
4 sets
10 alt Dumbbell Renegade Row (2×50/35) OR Bodyweight Renegade Row
-rest :30-
20 Crush Grip Skull Crushers (Dumbbell (50/35) OR Backpack)
-rest :30-
30 Forearm Mountain Climbers (2 count)
-rest :30-
40 alt Shoulder Elevated Glute Marches
-rest 2:00 b/t sets-
Athletes Notes
Score
This workout is scored on completion. Use the checkbox!
Workout Flow
10 Alternating Renegade Row
-rest :30-
20 Crush Grip Skull Crushers
-rest :30-
30 Forearm Mountain Climbers (Right + Left = 2)
-rest :30-
40 Alternating Glute Marches (Right + Left = 2)
-rest 2:00-
10 Alternating Renegade Row
-rest :30-
20 Crush Grip Skull Crushers
-rest :30-
30 Forearm Mountain Climbers (Right + Left = 2)
-rest :30-
40 Alternating Glute Marches (Right + Left = 2)
-rest 2:00-
10 Alternating Renegade Row
-rest :30-
20 Crush Grip Skull Crushers
-rest :30-
30 Forearm Mountain Climbers (Right + Left = 2)
-rest :30-
40 Alternating Glute Marches (Right + Left = 2)
-rest 2:00-
10 Alternating Renegade Row
-rest :30-
20 Crush Grip Skull Crushers
-rest :30-
30 Forearm Mountain Climbers (Right + Left = 2)
-rest :30-
40 Alternating Glute Marches (Right + Left = 2)
Demo Videos
Dumbbell Renegade Row
Bodyweight Renegade Row
Elevated Bodyweight Renegade Row
DB Skull Crusher
Backpack Crush Grip Skull Crusher
Forearm Mountain Climber
Shoulder Elevated Glute March
Scaling
4 sets
6 alt Dumbbell Renegade Row (2×35/25) OR Bodyweight Renegade Row
-rest :30-
20 Crush Grip Skull Crushers (Dumbbell (35/25) OR Backpack)
-rest :30-
20 Mountain Climber
-rest :30-
30 alt Glute March
-rest 2:00 b/t sets-
Mayhem Mom Mods
4 sets
10 alt Dumbbell Renegade Row (2×35) OR Bodyweight Renegade Row
-rest :30-
20 Crush Grip Skull Crushers (Dumbbell (35) OR Backpack)
-rest :30-
30 Modified Mountain Climber
-rest :30-
40 alt Shoulder Elevated Glute Marches
-rest 2:00 b/t sets-
*Use lighter DB if needed.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!