OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
10-15 Minutes (Steady movement through the following):
1:00 cardio (your choice)
6 hanging scap retractions
4 kip to swing
2 strict toes to bar
5 front squats (empty bar)
5 empty bar push presses (empty bar)
50′ overhead overhead carry (empty bar)
50 single unders
4. Workout Prep (perform after the row)
1 Set: (at workout pace)
2 Toes to bar
4 thrusters (45/35)
10 double unders
20 Toes to bar
40 thrusters (45/35)
100 double unders
Target Rounds: 3+
Minimum Rounds before Scaling: 2
STIMULUS and GOALS
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This is a moderate effort, aiming for 80% of your max pace for the entirety of the workout. Once you get to the 10-11 minute mark, push the pace if you have anything left in the tank!
WORKOUT STRATEGY & FLOW
Toes to bar: aim for bigger sets here. Unbroken for t2b ninjas. Or sets of 15/5, 12/8, or 8/7/5 for those who need to manage grip fatigue.
Empty barbell thrusters: aim for unbroken here. Consistency is key! Make sure to fire the hips as you stand up out of the bottom to minimize the shoulders.
Double unders: aim for unbroken here. Keep the shoulders/traps relaxed. Really focus on utilizing the wrist flick and slowing down your breathing.
15 Strict Handstand Push Ups
15 Deadlifts (225/155)
15 Strict Handstand Push Ups
15 Deadlifts (225/155)
15 Strict Handstand Push Ups
15 Deadlifts (225/155)
-Rest 1:1-
12 Deadlifts (275/185)
12 Deficit Strict Handstand Push Ups (1×45/1×25)
12 Deadlifts (275/185)
12 Deficit Strict Handstand Push Ups (1×45/1×25)
12 Deadlifts (275/185)
12 Deficit Strict Handstand Push Ups (1×45/1×25)
12 Deadlifts (275/185)
-Rest 1:1-
9 Deadlifts (315/225)
9 Deficit Strict Handstand Push Ups (2×45/2×25)
9 Deadlifts (315/225)
9 Deficit Strict Handstand Push Ups (2×45/2×25)
9 Deadlifts (315/225)
9 Deficit Strict Handstand Push Ups (2×45/2×25)
9 Deadlifts (315/225)
Target Time Each set: sub 6 minutes
Time Cap each set: 9 minutes
STIMULUS and GOALS
Stimulus for the workout is all about keeping big to unbroken deadlift sets and pushing through the strict handstand push ups aggressively. This is a classic push pull, 3 part workout set that will leave you tested but better!
WORKOUT STRATEGY & FLOW
Strict Handstand Push Ups: The rep count here is challenging. The deficit increases each round so be wary of that from the start. Aim for 2-3 sets for each part of the workout if possible. If you need to scale to 4+ sets, look to decrease reps or deficit before hitting the time cap.
Deadlift: The increasing load shouldn’t end at over 70% 1 RM. We want 1-2 sets throughout. Aim for loaded posterior chain and keep the back flat!!!
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