Mayhem Affiliate 05/11/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer<br />* 10 minutes with a PVC or Empty Barbell<br /><br /><strong>2. Strength</strong><br />3×1 Clean<br />3×3 Clean Grip Deadlift<br /><br /><strong>3. Workout Prep</strong><br />3 sets:<br />5/4 Calorie Assault Bike<br />3 Thrusters (build in weight)</p>
Strength
Clean (Weight)
<p>3 sets of 1 Clean @85-90% of 1RM Clean<br /><br />* Rest 60-90 seconds between sets *</p>
Clean Grip Deadlift (Weight)
<p>3 sets of 3 Clean Grip Deadlifts @100% of 1RM Clean<br /><br />* Rest 60-90 seconds between sets *</p>
Workout
Workout (AMRAP – Reps)
<p><strong>Giant River Otter</strong></p><p> </p><p>Freedom (RX’d)<br />15 min AMRAP<br />15/12 Calorie Assault Bike<br />10 Thrusters (75/55)<br />15/12 Calorie Assault Bike<br />8 Thrusters (95/65)<br />15/12 Calorie Assault Bike<br />6 Thrusters (115/75)<br />15/12 Calorie Assault Bike<br />4 Thrusters (135/95)<br />15/12 Calorie Assault Bike<br />Max Squat Clean Thrusters (155/105) in the remaining time<br />(KG conv: 34/25, 43/29, 52/34, 61/43, 70/48)<br />* Score is total reps of Squat Clean Thrusters at (155/105).</p><p> </p><p>Independence<br />15 min AMRAP<br />12/10 Calorie Assault Bike<br />10 Thrusters (65/45)<br />12/10 Calorie Assault Bike<br />8 Thrusters (75/55)<br />12/10 Calorie Assault Bike<br />6 Thrusters (95/65)<br />12/10 Calorie Assault Bike<br />4 Thrusters (115/75)<br />12/10 Calorie Assault Bike<br />Max Squat Clean Thrusters (135/95) in the remaining time.<br />(KG conv: 29/20, 34/25, 43/29, 52/34, 61/43)<br />(Echo Bike conv: 10/8 calories)</p><p>* Score is total reps of Squat Clean Thrusters at (135/95).</p><p> </p><p>Liberty<br />15 min AMRAP<br />5 Rounds<br />10/8 Calorie Assault Bike<br />10 Dumbbell Thrusters (light)<br />-into-<br />Max Dumbbell Squat Clean Thrusters (light-mod) in the remaining time.<br />(Echo Bike conv: 8/6 calories)</p><p>* Score is total reps of DB Squat Clean Thrusters</p><ul><li>Target number of Squat Clean Thrusters: 24+ reps</li><li>Minimum number of Squat Clean Thrusters before scaling: 15 reps</li></ul>
Mobility
Mobility
<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Tricep lacrosse ball smash (each side)</li></ul>
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