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
2-3 sets
5 inchworm to strict pull ups
10 squat with thoracic rotation
5 single arm dumbbell overhead squats (light) (each side)
30 heavy single unders
4. Workout Prep
1 pegboard
4 single-arm dumbbell overhead squats (at workout weight) (2 each side)
10 heavy double-unders
1 pegboard ascent -or- 2 legless rope climbs
7 single-arm dumbbell overhead squats (50/35)
15 Heavy Double Unders
1 pegboard ascent -or- 2 legless rope climbs
7 single-arm dumbbell overhead squats (50/35)
15 Heavy Double Unders
1 pegboard ascent
7 single-arm dumbbell overhead squats (70/50)
15 Heavy Double Unders
Target Rounds: 7+
Minimum Rounds before Scaling: 5
STIMULUS and GOALS
This was arguably the most skill based workouts of the 2021 Games, and a pure Mayhem Athlete style workout. Settle into a sustainable pace from round 1. Move quickly through the movements you are skilled at while resting slightly before the more difficult ones. Transitions really matter in this workout if you want a great score.
This is a smooth fast type workout! Not stopping moving is a big win!
WORKOUT STRATEGY & FLOW
Pegboards: These are the most skilled part of the workout for most of you. The 11 minute time domain makes us want to push the pace, but we have to be smart and not go to failure.
Overhead squats: Position is critical on these! You must switch arms every round on this movement via the Games standard. Get that arm locked overhead and keep the squats smooth.
Heavy Double Unders: The 15 is a low enough rep count that you should be able to keep unbroken throughout, other than trips here and there.
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