Mayhem Affiliate 08/23/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Hip Halo<br />-into-<br />6 min AMRAP<br />5 Scap Pullups<br />5 Heel Toe Rocks<br />4 Box Step Ups (each leg)<br />3 Sandbag Deadlifts (Building in weight)<br /><br /><strong>2. Workout Prep</strong><br />3 sets:<br />10ft Sandbag Carry (build in weight)<br />3 Pull Ups (build up to chest to bar)<br />2 Box Jump Overs (build in height)</p>
Workout
Workout (Time)
<p><strong>Mario Bros</strong></p><p>Freedom (RX’d)<br />300ft Sandbag Bear Hug Carry (150/100)*<br />-into-<br />5 Rounds<br />10 Chest To Bar Pull-Ups<br />10 Box Jumps Overs (24/20)<br />-into-<br />300ft Sandbag Bear Hug Carry (150/100)*<br /><br />* Sub Front Rack Carry (50s/35s) or Farmer Carry (70s/50s) for the Sandbags if needed.<br />(KG conv: 70/45 sandbag, 22.5/15 front rack, 32.5/22.5 farmer)</p><p>Independence<br />300ft Sandbag Bear Hug Carry (100/70)<br />-into-<br />5 Rounds<br />10 Pull-Ups<br />10 Box Jumps Overs (20/16)<br />-into-<br />300ft Sandbag Bear Hug Carry (100/70)</p><p>* Sub Front Rack Carry (35s/25s) or Farmer Carry (50s/35s) for the Sandbags if needed.<br />(KG conv: 45/32.5 sandbag, 15/10 front rack, 22.5/15 farmer)</p><p>Liberty<br />300ft Farmer Carry (moderate)<br />-into-<br />5 Rounds<br />10 Ring Rows<br />10 Box Step Ups (20/16)<br />-into-<br />300ft Farmer Carry (moderate)</p><ul><li>Target time: 10-12 minutes</li><li>Time cap: 15 minutes</li></ul>
Skills and Drills
Mobility
Toes to Bar: Week 3, Day 1 (Checkmark)
<p>Toes to Bar: <br />Week 3, Day 1</p><p>Advanced:<br />5 sets (10:00)<br />8-10 Kip to Chair Position<br />5-8 Strict Toes to Bar</p><p>Intermediate:<br />5 sets (10:00)<br />6-8 Kip to Chair Position<br />5-8 Strict Knee Raise + Extension</p><p>Beginner:<br />5 sets (10:00)<br />5 Kip Swings + Knees up<br />5-8 Strict Hanging Knee Raise</p><p>Alternative Option:<br />5 sets (10:00)<br />10 Suitcase Sit Ups<br />20-30-second Dead Hang (Pull Up Bar)</p>
Mobility (Checkmark)
<ul><li>1 min couch stretch (each side)</li><li>1 min twisted cross (each side)</li><li>30 sec bicep stretch on wall (each side</li></ul>
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