Mayhem Affiliate 10/14/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />8 min AMRAP<br />30-second ski<br />5 GHD’s to parallel or abmat sit-ups<br />30-second Shuttle Run<br />4 Box step-ups (24/20) <br /><br /><strong>2. Workout Prep</strong><br />With partner:<br />20 second Ski (each)<br />5 GHD’s or abmat sit-ups (each)<br />20 second Shuttle Run (each)<br />2 Burpee Box Jumps (each)</p>
Workout
Workout (2 Rounds for reps)
<p><strong>"Guys Grocery Games"</strong></p><p>Freedom (RX’d)<br />Teams of 2<br />12:00 AMRAP<br />2000/1600m Ski (or Row) – shared between partners<br />Max GHD’s (or abmat sit-ups) – one athlete works at a time<br /><br />-1:00 rest-<br /><br />12:00 AMRAP<br />4000/3200m Bike Erg (or 100 Shuttle Runs) – shared between partners<br />Max Burpee Box Jump Overs (24/20) – one athlete works at a time<br /><br />* For the shuttle runs, one rep is 50 feet total (25 down + 25 back). One partner should do 10 reps, then trade with their partner (each doing 5 sets total).</p><p>Independence<br />Teams of 2<br />12 min AMRAP<br />2000/1600m Ski (or Row) – shared between partners<br />Max GHD’s + 6in Riser (or abmat sit-ups)<br />-1 min rest-<br />12 min AMRAP<br />4000/3200m Bike Erg (or 100 Shuttle Runs) – shared between partners<br />Max Burpee Box Get Overs (24/20) – one athlete works at a time</p><p>Liberty<br />Teams of 2<br />10 min AMRAP<br />1500/1200m Row<br />Max Sit ups<br />-1 min rest-<br />10 min AMRAP<br />3000/2600m Bike Erg (or 75 Shuttle Runs) – shared between partners<br />Max Up Downs + Step Ups</p><ul><li><p>Target number of reps each set:<br />Workout 1: 75+ reps<br />Workout 2: 40+ reps</p></li><li><p>Minimum number of reps before scaling: <br />Workout 1: 50+ reps<br />Workout 2: 20 reps</p></li></ul>
Option 1: Gymnastics Skill Work
Double Unders: Week 3 Day 2 (Time)
<p>Double Unders: Week 3 Day 2<br /><br />Working on coordination and rhythm<br /><br />10 rounds:<br />2 single-unders<br />1 double-under<br />-rest 10 seconds-<br />TIME CAP: 5 minutes<br /><br />Advanced option: change the double-under to cross-over.</p>
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Back and Biceps (Checkmark)
<p>4 Rounds</p><ul><li>10 Strict Pullups @ moderate weight – maintain quality</li><li>10 Double DB Prone Row @ Moderate weight – maintain control and quality</li><li>10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality</li><li>10 DB Spider Curls @ moderate weight – maintain quality</li></ul><p>-Rest 3 min b/t rounds-</p>
Mobility
Mobility
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Bicep Wall Stretch</li></ul>
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