Swamp City Fitness – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
5 Dynamic Squat Stretch
20 Shoulder Swimmers
5 Roll and Reach
Athletes Notes
Dynamic Squat Stretch
Shoulder Swimmers
Roll and Reach
Bodyweight Metcon
()
Bodyweight: Pistons (3 Rounds for time)
For Time:
4 Rounds
5 Backpack Front Squat
5 Backpack Strict Press
-rest 3:00-
2 Rounds
10 Backpack Front Squat
10 Backpack Push Press
-rest 3:00-
20 Backpack Thruster
Athletes Notes
Score
This workout is scored on how quickly you complete each set of work. There are 3 scores.
Workout Flow
At 3,2,1 begin:
5 Backpack Front Squat
5 Backpack Strict Press
5 Backpack Front Squat
5 Backpack Strict Press
5 Backpack Front Squat
5 Backpack Strict Press
5 Backpack Front Squat
5 Backpack Strict Press
-rest 3:00-
10 Backpack Front Squat
10 Backpack Push Press
10 Backpack Front Squat
10 Backpack Push Press
-rest 3:00-
20 Backpack Thruster
Demo Videos
Backpack Front Squat
Backpack Strict Press
Backpack Push Press
Backpack Thruster
Scaling
3 Rounds
3 Backpack Front Squat
3 Backpack Strict Press
-rest 3:00-
2 Rounds
7 Backpack Front Squat
7 Backpack Push Press
-rest 3:00-
15 Backpack Thruster
Mayhem Mom Mods
4 Rounds
5 Backpack Front Squat
5 Backpack Strict Press
-rest 3:00-
2 Rounds
10 Backpack Front Squat
10 Backpack Push Press
-rest 3:00-
20 Backpack Thruster
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Pistons (3 Rounds for time)
For Time:
4 Rounds
5 Dumbbell Front Squat (2×50/35)
5 Dumbbell Strict Press (2×50/35)
-rest 3:00-
2 Rounds
10 Dumbbell Front Squat (2×50/35)
10 Dumbbell Push Press (2×50/35)
-rest 3:00-
20 Dumbbell Thruster (2×50/35)
Athletes Notes
Score
This workout has 3 scores for time, one for each set of work.
Workout Flow
At 3,2,1 Begin:
5 Dumbbell Front Squat
5 Dumbbell Strict Press
5 Dumbbell Front Squat
5 Dumbbell Strict Press
5 Dumbbell Front Squat
5 Dumbbell Strict Press
5 Dumbbell Front Squat
5 Dumbbell Strict Press
-rest 3:00-
10 Dumbbell Front Squat
10 Dumbbell Push Press
10 Dumbbell Front Squat
10 Dumbbell Push Press
-rest 3:00-
20 Dumbbell Thruster
Demo Videos
Dumbbell Front Squat
Dumbbell Strict Press
Dumbbell Push Press
Dumbbell Thruster
Scaling
For Time:
3 Rounds
3 Dumbbell Front Squat (2×35/25)
3 Dumbbell Strict Press (2×35/25)
-rest 3:00-
2 Rounds
7 Dumbbell Front Squat ((2×35/25)
7 Dumbbell Push Press(2×35/25)
-rest 3:00-
15 Dumbbell Thruster (2×35/25)
Mayhem Mom Mods
For Time:
4 Rounds
5 Dumbbell Front Squat (2×35/25)
5 Dumbbell Strict Press (2×35/25)
-rest 3:00-
2 Rounds
10 Dumbbell Front Squat (2×35/25)
10 Dumbbell Push Press (2×35/25)
-rest 3:00-
20 Dumbbell Thruster (2×35/25)
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!