Mayhem Affiliate 11/12/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />2:00 Machine<br />-into-<br />1:00 Jump Rope<br />-into-<br />3 sets<br />10 Ring Rows<br />10 Alternating V-Ups<br />10 Air Squats<br /><br />2. Workout Prep<br />3 sets:<br />:30 Echo (build in pace)<br />1 Rope Climb (1 pull)</p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p>"Isildur"<br /><br />Freedom (RX’d)<br />15:00 Amrap<br />24/19 Cal Echo Bike<br />2 Rope Climbs (15ft)<br /> </p><p>Independence<br />15:00 Amrap<br />24/19 Cal Echo Bike<br />2 Rope Climbs (12ft)</p><p><br />Liberty<br />15:00 Amrap<br />750m Bike Erg<br />3 Zombie Climbs<br /><br />Target number of Rounds: 4.5-5 rounds<br />Minimum number of Rounds: 3.5 rounds</p>
Accessory
Metcon (4 Rounds for reps)
<h4><strong>Mayhem Mini-Pump – Arms/Core</strong><br /><br />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 Tempo Pushups<br />10 Chin Ups<br />15 Standing KB Crush Grip French Press<br />15 Barbell Drag Curls<br />30yd Single DB Overhead Carry (Left– as heavy as possible)<br />30yd Single DB Overhead Carry (Right – as heavy as possible)<br />15 GHD’s<br />10 Strict Toes to Bar<br />15 Oblique twists with medball (each side)<br />30yd Single DB Overhead Carry (Left– as heavy as possible)<br />30yd Single DB Overhead Carry (Right – as heavy as possible)<br /><br />-Rest 2 min b/t round-</h4>
<p><a target="_blank" href=" Drag Curls</a></p>
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
<p>1 min couch stretch (each side)<br />1 min Bicep Wall Stretch<br />1 min Seal Pose</p>
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