Mayhem Affiliate 01/05/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />8 min AMRAP<br />25-sec bike (easy)<br />25-sec bike (moderate)<br />10-sec bike (hard)<br />5 Jumping Squats<br />5 Down Dog/Seal Pose Transitions<br />5 World’s Greatest Stretch (each side)<br /><br />2. Workout Prep<br />1:1 With Partner (Each perform then move to the next set)<br />30-second Bike (easy)<br />into<br />20-second Bike (moderate)<br />into<br />10-second Bike (hard)</p>
Workout (Time)
<p><strong>Noah’s Ark</strong><br /> </p><p>Freedom (RX’d)<br />Teams of 2 (1:1)<br />50-40-30-20-10 Calorie EchoBike<br />*40-32-24-16-8 Women’s Calories</p><p><br />Independence<br />Teams of 2 (1:1)<br />40-32-24-16-8 Calorie EchoBike<br />(32-24-18-12-6 Women’s Calories)</p><p><br />Liberty<br />Teams of 2 (1:1)<br />25-20-15-10-5 Calorie EchoBike<br />(20-16-12-8-4 Women’s Calories)</p><p><br />Target time: 16-18 minutes<br />Time cap: 22 minutes</p>
Accessory
Double DB Prone Row (Weight)
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Lying DB Hamstring Curl (Weight)
*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
Mobility
<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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