Mayhem Affiliate 01/18/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 Rounds<br />30 sec Row<br />30 sec shuttle sprints<br />30 sec Ski<br />5 Down Dog/Seal Pose Transition<br /><br />2. Workout Prep<br />20 seconds on each machine at workout pace.</p>
Workout (3 Rounds for reps)
<h4><strong>The Land Before Time</strong></h4><p>Freedom (RX’d)<br />7:00 Max Distance Row<br />-1:00 rest-<br />7:00 Max shuttle sprints (25 ft increments)<br />-1:00 rest-<br />7:00 Max Distance Ski Erg</p><p> </p><p>Independence<br />No Change to Workout</p><p><br />Liberty<br />5:00 Max Distance Row<br />1:00 rest<br />5:00 Max shuttle sprints (25 ft increments)<br />1:00 rest<br />5:00 Max Distance Ski Erg<br /> </p><p>Target Distance each set:<br />Row: 1800/1500m+<br />Bike: 3500/3000m+<br />Ski: 1700/1400m+</p><p><br />Minimum Distance before scaling:<br />Row: 1500/1300m<br />Bike: 3000/2700m<br />Ski: 1500/1300m</p>
Strength Accessory
Hang Power Snatch (Weight)
<p>Every minute (10:00)<br />1 Hang Power Snatch (Build up in weight as form allows)</p>
Mobility (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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