Mayhem Affiliate 11/04/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine<br />-into-<br />Every minute (7:00)<br />2 Sandbag Deadlifts (lights) (or DB Deadlifts)<br />4 Box Step Ups<br />5/4 Calorie Row<br /> <br /><strong>2. Workout Prep</strong><br />2 sets: (with partner/ build in weight)</p><ul><li>10m Sandbag Carry (each) (or DB Farmer Carry)</li><li>4 Synchro Box Step Ups</li><li>5/4 Calorie Row</li><li>2 Sandbag Bear Hug Step Back Lunges (each) (or DB Front Rack Step Back Lunges)</li></ul>
Workout
Workout (AMRAP – Rounds and Reps)
<p><strong>“It’s just a bunch of hocus pocus”</strong></p><p>Freedom (RX’d) (Dec 10 2022)<br />Teams of 2<br />AMRAP 30 Minutes<br />300’ Sandbag Carry (100/70) (Or Dumbbell Farmer Carry 70s/50s)<br />50/40 Calorie Row<br />300’ Synchro Lunge Walk<br />(KG conv: 45/32.5 SB, 30/22.5 DBs)</p><p>Independence<br />Teams of 2<br />AMRAP 30 Minutes<br />300’ Sandbag Carry (70/50) (Or Dumbbell Farmer Carry 50s/35s)<br />40/32 Calorie Row<br />300’ Synchro Lunge Walk<br />(KG conv: 32.5/22.5 SB, 22.5/15 DBs)</p><p>Liberty<br />Teams of 2<br />AMRAP 30 Minutes<br />200’ Dumbbell Farmer Carry (light)<br />30/24 Calorie Row<br />20’ Synchro Box Step Ups (20)</p><ul><li>Target number of Rounds: 4+ Rounds</li><li>Minimum number of Rounds before scaling: 3 rounds</li></ul>
Optional Finisher: Flight Simulator
Flight Simulator (Time)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">For time:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Unbroken Double Unders</span></p>
<p>As we wrap up our 6- week double-under gymnastics cycle, we’ll close out with this fun double-under benchmark workout. Each set of double unders must be unbroken. So, you’ll do 5 unbroken – stop – start again again with 10 unbroken, etc. If you trip, just restart that set, not the entire workout.<br /><br />For time, 15 minute cap:<br /><br /><strong>Freedom option:</strong><br />5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:<br />Unbroken Double Unders<br /><br /><strong>Independence option:</strong><br />10-20-30-40-50-40-30-20-10<br />Unbroken Double-Unders<br /><br /><strong>Liberty option:</strong><br />10-20-30-40-50-40-30-20-10<br />Unbroken Single-Unders</p>
Option 2: Core Work
Core (Checkmark)
<p>4 sets: </p><ul><li>10 Single Arm KB Situps (Left)</li><li>10 Single Arm KB Situps (Right)</li><li>10 Barbell Roll-Outs</li><li>30-60 second Plank Hold (elbows)</li><li>30yd Kettlebell Waiter Carry</li></ul><p>*Rest 2:00 b/t sets</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 Hand Smash w/ lacrosse ball (each side)</li></ul>
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