Mayhem Affiliate 09/13/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />3 sets:<br />3 Inch Worm + 6 Shoulder Taps<br />30 Single Unders<br />5 Single Arm Ring Rows (each)<br />10 Suitcase Sit ups</p><p><strong>2. </strong> <strong>Workout Prep</strong><br />2 sets:<br />1 Wall Walk + 4 Shoulder Taps<br />10 Double Unders<br />4 Inverted Ring Rows</p>
Workout
Workout (Time)
<p><strong>Affiliate Version of "Parallel-bar Pull"</strong></p><p>Freedom (RX’d)<br />8 Rounds<br />Wall Walk (Up) + 10 Shoulder Taps + Wall Walk (Down)<br />30 Double Unders<br />10 Inverted Ring Rows (Or Sumo Deadlift High Pull (95/65)<br /> </p><p>Independence<br />8 Rounds<br />Wall Walk (Up) + 8 Shoulder Taps + Wall Walk (Down)<br />25 Double Unders<br />8 Inverted Ring Rows (Or Sumo Deadlift High Pull (75/55)<br /> </p><p>Liberty<br />8 Rounds<br />Plank + 10 Shoulder Taps<br />30 Single Unders<br />10 Ring Rows</p><ul><li>Target time: 11-13 minutes</li><li>Time cap: 16 minutes</li></ul>
Skills and Drills
Toes to Bar: Week 6 Day 1 (Checkmark)
<p>Toes to Bar: <br />Week 6, Day 1<br /><br />Advance:<br />Every min (8:00)<br />8-10 Toes to Bar<br /><br />Intermediate:<br />Every min (8:00)<br />6-8 Toes to Bar<br /><br />Beginner:<br />Every min (8:00)<br />4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)<br /><br />Alternative Option:<br />Every minute (8:00)<br />10 V-Ups<br />10-Second Hollow Rock Hold</p>
Mobility
Mobility (Checkmark)
<ul><li>1 min lying 90/90 hip stretch (each side)</li><li>1 min overhead elbow grab tricep stretch (each side)</li><li>1 min tricep lacrosse ball smash (each side)</li></ul>
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