OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
10-15 Minutes (Steady movement through the following):
1:00 cardio (your choice)
6 hanging scap retractions, 4 kip to swing, 2 strict toes to bar (OR Hanging knee raise)
5 front squats (empty bar)
5 empty bar push presses (empty bar)
50 single unders
4. Workout Prep (perform after the row)
1 Set: (at workout pace)
2 Toes to bar
4 thrusters (45/35)
10 double unders
20 Toes to bar
40 thrusters (45/35)
100 double unders
Check out more on this awesome cause here!
Target Rounds: 3+
Minimum Rounds before Scaling: 2
STIMULUS and GOALS
Mayhem for Freedom is an online fitness awareness event.There are over 40 million people enslaved around the world and Mayhem Mission, along with Rescue:Freedom, believes in helping bring awareness to this easily overlooked topic. To help make the greatest impact, Elevation Church has committed to match up to $100,000 of funds raised. Together, we will impact the world. YOU CAN STILL SIGN UP at mayhemmission.org.
This is a moderate effort, aiming for 80% of your max pace for the entirety of the workout. Once you get to the 10-11 minute mark, push the pace if you have anything left in the tank!
WORKOUT STRATEGY & FLOW
Toes to bar: aim for bigger sets here. Unbroken for t2b ninjas. Or sets of 15/5, 12/8, or 8/7/5 for those who need to manage grip fatigue.
Empty barbell thrusters: aim for unbroken here. Consistency is key! Make sure to fire the hips as you stand up out of the bottom to minimize the shoulders.
Double unders: aim for unbroken here. Keep the shoulders/traps relaxed. Really focus on utilizing the wrist flick and slowing down your breathing.
30/24 Calorie Ski
3 Legless Rope Climbs
3 Power Cleans (255/175)
-rest 1:1 b/t sets-
Target Time each set: 3-4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: STEADY! This one is a high skill and high weight workout. We need to be ready for these this season in competition!
How it should Feel: MUSCULAR ENDURANCE. By this point in the week, you are going to be smoked. Realize that and adapt appropriately. You may feel this way at the end of a competition weekend and need to perform well still.
WORKOUT STRATEGY & FLOW
Ski: We want a smooth moderate pace that you can get right to work on the legless after.
Legless: Consistent reps is the goal. Don’t push yourself to failure. Find your rhythm and stick to it.
Power Cleans: This is heavy!! Don’t get sloppy. Brace before each pull and set up appropriately.
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