Mayhem Affiliate 05/03/2023
Warm-up
Warm-up
<p>1. Movement Prep/Activation<br />3 sets:<br />1:00 Bike (increase pace across sets)<br />10 Dynamic Squat Stretch<br />5 Roll and Reach<br />10 Iron Cross<br />10 Scorpions<br /><br />2. Workout Prep<br />20 Secs at Set 1 Pace<br />-rest 30 seconds-<br />15 Secs at Set 2 Pace<br />-rest 30 seconds-<br />10 Secs at Set 3 Pace</p>
Workout
Workout (15 Rounds for reps)
<p><strong>Great Smoky Mountains</strong></p><p><br />Freedom (RX’d)<br />5 sets:<br />20/16 Calorie Assault Bike (mod) (Echo 16/13)<br />-rest 1:00-<br />15/12 Calorie Assault Bike (mod-fast) (Echo 12/10)<br />-rest 45 seconds-<br />10/8 Calorie Assault Bike (sprint) (Eco 8/7)<br />-rest 2:00-</p><p> </p><p>Independence<br />5 sets:<br />16/13 Calorie Assault Bike (mod) (Echo 13/10)<br />-rest 1:00-<br />12/10 Calorie Assault Bike (mod-fast) (Echo 10/8)<br />-rest 45 seconds-<br />8/7 Calorie Assault Bike (sprint) (Echo 6/5)<br />-rest 2:00-</p><p> </p><p>Liberty<br />5 sets:<br />12/10 Calorie Assault Bike (mod) (Echo 10/8)<br />-rest 1:00-<br />10/8 Calorie Assault Bike (mod-fast) (Echo 8/7)<br />-rest 45 seconds-<br />8/6 Calorie Assault Bike (sprint) (Echo 6/4)<br />-rest 2:00-</p><p> </p><ul><li>Target time each set:<br />20/16 Calorie: 55-65 seconds<br />15/12 Calorie: 40-45 seconds<br />10/8 Calorie 20-25 seconds</li><li>Time cap each set:<br />20/16 Calorie: 75 seconds<br />15/12 Calorie: 55 seconds<br />10/8 Calorie: 45 seconds</li></ul>
Skills and Drills
Rope Climb Week 1 Day 1 (Checkmark)
<p>Advanced:<br />5 sets:<br />20-30 seconds dead-hang from the rope (arms fully extended)<br />3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)<br />- rest 1 minute between sets -<br /><br />Intermediate:<br />5 sets:<br />15-20 seconds dead-hang from the rope (arms fully extended)<br />2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)<br />- rest 1 minute between sets -<br /><br />Beginner:<br />5 sets:<br />15-20 seconds dead-hang from the rope (Toes on the ground)<br />2 Zombie Rope Climbs<br />- rest 1 minute between sets -<br /><br />Alternate Option:<br />5 sets:<br />Max dead hang from the pull-up bar (can have toes on the ground as needed)<br />5 lying toe to rack<br />- rest 1 minute between sets -<br /><br />* If needed, use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the dead-hangs and rope pull-ups.</p>
Mobility
Mobility (Checkmark)
<ul><li>1 min Calf Smash (each)</li><li>1 min Foam roll Hamstrings</li><li>1 min Barbell quad smash (each side)</li></ul>
Add Comment