Mayhem Affiliate 10/29/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Band 7’s<br />-into-<br />6 min AMRAP<br />30-sec ski<br />5 alternating v-ups (each side)<br />20 step back lunges<br /><br />2. Workout Prep<br />2 sets:<br />5/4 Calorie Ski<br />20ft Front Rack Lunges light weight</p>
Workout
Metcon (5 Rounds for reps)
<h4>“Uncle Fester”</h4><p>Freedom (RX’d)<br />5 sets:<br />1:30 AMRAP<br />15/12 Calorie Ski Erg (Or Calorie Row)<br />Max Distance Dumbbell Front Rack Lunge (50s/35s)<br />-rest 1:00 between sets-</p><p> </p><p>Independence<br />5 sets:<br />1:30 AMRAP<br />12/10 Calorie Ski Erg (Or Calorie Row)<br />Max Distance Double DB Front Rack Lunge (35s/25s)<br />rest 1:00 between sets</p><p><br />Liberty<br />5 sets:<br />1:30 AMRAP<br />12/10 Calorie Row<br />Max Distance Bodyweight Lunge<br />rest 1:00 between sets</p><p><br />Target Distance each set: 30+ meters<br />Minimum Distance before scaling: 20 meters</p>
Accessory
Metcon (4 Rounds for reps)
<p><strong>Mayhem Mini-Pump – Arms/Core</strong></p><p>Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.<br /><br />4 Rounds<br />10 Deficit Pushups<br />10 Ring Row – Feet Elevated<br />15 Seated Tricep DB French Press<br />15 DB Spider Curls<br />10 Single Arm KB Situps (Left)<br />10 Single Arm KB Situps (Right)<br />10 KB Side Crunches (each side)<br />20 Plank KB Pull Unders<br />:45 sec Face-Up Chinese Plank<br /><br />-Rest 2 min b/t round-</p><p> </p>
<p><a target="_blank" href=" Pushups</a><br /><a target="_blank" href=" Tricep DB French Press</a><br /><a target="_blank" href=" Spider Curls</a><br /><a target="_blank" href=" KB Pull Unders</a><br /><a target="_blank" href=" Chinese Plank</a></p>
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
<p>1 min Seal Pose<br />1 min Tricep Smash (each)<br />1 min Foam roll glutes and IT band (each side)</p>
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