3:00 Machine
-into-
3 sets:
5 Power Cleans (empty bar- build across sets/stay light)
20m Jog
10m High Knees
10m Butt Kicks
10m Dumbbell Carry
2. Workout Prep
3 sets:
1 Power Clean (build up)
100m Jog (workout pace)
*Practice sandbag carry/farmer carry*
Freedom (RX’d)
20 Power Cleans (225/155)
3.5 Mile Run
200m Dumbbell Carry (2×70/50)
200m Sandbag Carry (150/100)
Alternative Option:
3 rounds
10 Power Cleans (225/155)
800m Run
100m Bear Crawl
100m Walking Lunge
* KG BB (102/70)
* KG DB (2×32.5/22.5)
* KG SB (70/45)
Independence
20 Power Cleans (185/125)
2 Mile Run
200m Dumbbell Carry (2×50/35)
200m Sandbag Carry (100/70)
* KG BB (83/56)
* KG DB (2×22.5/15)
* KG SB (45/32)
Liberty
20 Dumbbell Power Cleans (moderate)
8000m Bike Erg
200m Dumbbell Carry (moderate)
200m Sandball Carry (moderate)
Target time: 40-45 minutes
Time cap: 55 minutes
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Alternating Double DB Shoulder Press @ moderate weight
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Raise @ maintain quality
10 Single Leg DB Hip Thrust @ moderate weight
-Rest 3 min b/t round-
[DB Snow Angel Raise]()
[GHD Hip Raise]( )
[Single Leg DB Hip Thrust]()
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)
[Foot Smash]()
[Hands smash]()
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