Mayhem Affiliate 01/07/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine<br />-into-<br />Every minute (7:00)<br />5/4 Calorie Row<br />4 Wall Ball Thrusters<br />3 Box Step Ups<br /><br />2. Workout Prep<br />3 sets:<br />20 Second Row (workout pace)<br />5 Wall Balls<br />3 Dumbbell Box Step Ups (work up in weight and height)</p>
Workout (Time)
<h4><strong>Oaken</strong></h4><p>Freedom (RX’d)<br />Teams of 2<br />2000/1750m Row<br />200 Wall Balls (20/14)<br />2000/1750m Row<br />100 Dumbbell Box Step Ups (24/20)(50s/35s)<br />2000/1750m Row<br />(KG Conv: WB 9/6, DB 22.5s/15s)<br /><br />Individual Option<br />1000/850m Row<br />100 Wall Balls (20/14)<br />1000/850m Row<br />50 Dumbbell Box Step Ups (24/20)(50s/35s)<br />1000/850m Row<br />(KG Conv: WB 9/6, DB 22.5s/15s<br /><br />Independence<br />Teams of 2<br />1750/1500m Row<br />150 Wall Balls (20/14)<br />1750/1500m Row<br />100 Dumbbell Box Step Ups (20/16)(35s/25s)<br />1750/1500m Row<br />(KG Conv: WB 9/6, DB 15s/10s)<br /><br />Liberty<br />Teams of 2<br />1000/850m Row<br />100 Wall Ball Thrusters (light)<br />1000/850m Row<br />100 Box Step Ups (24/20)<br />1000/850m Row<br /><br />Target time: 28-32 minutes<br />Time cap: 40 minutes</p>
Optional Accessory (Checkmark)
<h4><strong>Mayhem Mini-Pump: Shoulder/Glutes</strong></h4><p>4 Rounds<br />10 Standing Single Arm DB Press @ moderate weight<br />10 Standing DB Lateral Raise @ moderate weight<br />10 GHD Hip Raise @ maintain quality<br /><br />-Rest 3 min b/t round-</p>
<p><a target="_blank" href=" Single Arm DB Press</a><br /><a target="_blank" href=" DB Lateral Raise</a><br /><a target="_blank" href=" Hip Raise</a></p><p> </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.</p>
Coodown/Mobility
<p>1:00 Barbell Quad Smash (each side)<br />1:00 Couch Stretch (each side)<br />1:00 Trap Smash (each side)</p>
Add Comment