Mayhem Affiliate 09/23/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 sets:
1:00 Machine
5 Kipping Knee Raises
5 Hang Power Cleans (empty bar)
3 Bar Facing Up Downs
3 sets:
1:00 Machine
5 Kipping Knee Raises
5 Hang Power Cleans (empty bar)
3 Bar Facing Up Downs
2. Workout Prep
2 sets:
3 Toes to Bar
4 Hang Power Cleans (build in weight)
3 Bar Facing Burpees
Workout
Metcon (Time)
"Poodle"
Freedom (RX’d)
10-20-30
Toes to bar
Hang Power Cleans (115/80)
Bar Facing Burpees
Target time: 10-12 minutes
Time cap: 16 minutes
Metcon (Time)
"Poodle"
Independence
10-20-30
Knees to Elbows
Hang Power Cleans (95/65)
Burpee Over Bar
Target time: 10-12 minutes
Time cap: 16 minutes
Metcon (Time)
"Poodle"
Liberty
10-15-20
Hanging Knee Raises
Hang Dumbbell Power Cleans (light)
Up Downs
Target time: 10-12 minutes
Time cap: 16 minutes
Gymnastics
Metcon (Checkmark)
Skill Progression (Low Ring Muscle Up)
Ring Transitions
– 10-12 minutes practice-
Cooldown
Metcon
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch]()
[Twisted Cross]()
[Bicep Wall Stretch]()
[Twisted Cross]()
[Bicep Wall Stretch]()
Accessory
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