Mayhem Affiliate 10/01/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 Amrap
30-second Bike
30 Single Unders
10 Ring Rows
10 Air Squats
10:00 Amrap
30-second Bike
30 Single Unders
10 Ring Rows
10 Air Squats
2. Workout Prep
With Team of 3:
2 sets: (rotate through)
5/4 Calorie Bike Erg
10 Double Unders
4 Dumbbell Hang Power Cleans
4 Dumbbell Front Squats
Workout
Metcon (Calories)
<p>"Mississippi Mud Pie"<br /><br />Freedom (RX’d)<br />Teams of 3<br />24:00 Amrap<br />Partner 1: Max Echo Bike<br /><br />Partner 2:<br />2 Rounds<br />30 Double Unders<br />10 Dumbbell Hang Power Cleans (50s/35s)<br />10 Dumbbell Front Squats (50s/35s)<br /><br />Partner 3: Rest<br /><br /><br />Independence<br />Teams of 3<br />24:00 Amrap<br />Partner 1: Max Echo Bike<br />Partner 2:</p><p><br />2 Rounds<br />25 Double Unders<br />10 Dumbbell Hang Power Cleans (35s/25s)<br />10 Dumbbell Front Squats (35s/25s)</p><p>Partner 3: Rest<br /><br /><br />Liberty<br />Teams of 3<br />24:00 Amrap<br />Partner 1: Max Echo Bike<br />Partner 2:</p><p>2 Rounds<br />30 Single Unders<br />5 Right Arm Power Cleans (light)<br />5 Left Arm Power Cleans (light<br />10 Single Dumbbell Front Squat (light)</p><p>Partner 3: Rest<br /><br />Target number of Calories: 300/240 calories +<br />Minimum number of Calories before scaling: 200/170</p>
Accessory
Metcon (4 Rounds for reps)
Mayhem Mini-Pump – Shoulder/Glutes
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 Double DB Z-Press @ moderate weight
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Raise @ maintain quality
10 Split Stance DB Romanian Deadlift @ moderate weight
-Rest 3 min b/t round-
[Double DB Z-Press]()
[DB Snow Angel Raise]()
[GHD Hip Raise]( )
[Split Stance DB Romanian Deadlift]()
[DB Snow Angel Raise]()
[GHD Hip Raise]( )
[Split Stance DB Romanian Deadlift]()
Cooldown
Metcon (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
[Couch Stretch]()
[Foot Smash]()
[Trap Smash]()
[Foot Smash]()
[Trap Smash]()
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