Mayhem Affiliate 10/19/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30 sec Echo bike (easy)<br />20 sec Echo bike (mod)<br />10 sec Echo bike (hard)<br />5 Wall Balls (focus on arm cycling)<br />5 world’s greatest stretch (each side)<br /><br /><br />2. Workout Prep<br />1 set:<br />5/4 Calorie Bike<br />5 Wall Balls (regular height)<br />5/4 Calorie Bike<br />5 Wall Balls (higher target)</p>
Workout
Metcon (3 Rounds for reps)
<h4>“You Jump, I Jump”</h4><p>Freedom (RX’d)<br />3 Sets:<br />16/14 Calorie Echo Bike<br />25 Wall Balls (20/14) (10’/9’)<br />12/10 Calorie Echo Bike<br />15 Wall Balls (20/14) (11’/10’) (Or 20 Wall Balls (10’/9’))<br />8/6 Calorie Echo Bike<br />-rest 1:1 between sets-</p><p> </p><p>Independence<br />3 Sets:<br />15/12 Calorie Echo Bike<br />25 Wall Balls (14/10) (10’/9’)<br />10/8 Calorie Echo Bike<br />15 Wall Balls (14/10) (11’/10’) (Or 20 Wall Balls (10’/9’)</p><p>8/6 Calorie Echo Bike<br />rest 1:1 between sets</p><p> </p><p>Liberty<br />3 Sets:<br />12/10 Calorie Bike <br />15 Wall Ball Thrusters (light)<br />10/8 Calorie Bike<br />15 Wall Ball Thrusters (light)<br />8/6 Calorie Bike <br />rest 1:1 between sets</p><p> </p><p>Target time each set: 4:30-5:30<br />Time cap each set: 6 minutes</p>
Cooldown/Mobility
Metcon (Checkmark)
<p>1 min Calf Smash (each)<br />1 min Foam roll Hamstrings<br />1 min Barbell quad smash (each side)</p>
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