Mayhem Affiliate 09/09/2022
Warm Up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate</p><p>8 min amrap:</p><p>:45 sec Echo Bike</p><p>3 inch worms</p><p>:10 sec HS Hold</p><p>5 Handstand Push ups (box)</p><p>2. Workout Prep</p><p>1 set</p><p>(with partner) 20-sec Echo Bike (each/ at workout pace)</p><p>3 Strict Handstand Push ups (each)</p>
Workout
Metcon (Time)
<p>"Echo Press"</p><p> </p><p>Freedom (RX’d)</p><p>Teams of 2</p><p>50/40 Calorie Echo Bike</p><p>20 Strict Handstand Push Ups</p><p>32/24 Calorie Echo Bike</p><p>20 Strict Handstand Push Ups</p><p>32/24 Calorie Echo Bike</p><p>20 Strict Handstand Push Ups</p><p>50/40 Calorie Echo Bike </p><p> </p><p> </p><p>Independence</p><p>40/32 Calorie Echo Bike</p><p>25 Handstand Push Ups</p><p>24/18 Calorie Echo Bike</p><p>25 Handstand Push Ups</p><p>24/18 Calorie Echo Bike </p><p>25 Handstand Push Ups</p><p>40/32 Calorie Echo Bike</p><p> </p><p>Liberty</p><p>40/32 Calorie Bike Erg</p><p>20 Dumbbell Shoulder Press (light)</p><p>25/20 Calorie Bike Erg</p><p>20 Dumbbell Shoulder Press (light)</p><p>25/20 Calorie Bike Erg</p><p>20 Dumbbell Shoulder Press (light)</p><p>40/32 Calorie Bike Erg</p><p> </p><p>Target time: 12-14 minutes Time cap: 18 minutes</p>
Accessory
Goblet Squat: 1 and a Half Reps (4 sets: 10 reps )
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
Goblet Squat: 1 and a Half Reps
Lying DB Hamstring Curl (4 sets: 10 reps )
*Rest 1:30-2:00 b/t sets
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
Lying DB Hamstring Curl
Cooldown
Metcon
1 min Tricep smash (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Tricep Smash]()
[Pec Smash]()
[Foam Roll Lats]()
[Pec Smash]()
[Foam Roll Lats]()
Accessory
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