Mayhem Affiliate 10/12/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />2:00 Bike (Build in pace every 30 seconds)<br />-into-<br />3 sets:<br />30 Single Unders<br />10 Kettlebell Suitcase Deadlifts (each)<br />10 Kettlebell Single Arm Up Right Row (each)<br /><br />2. Workout Prep<br />3 sets:<br />10 Double Unders<br />1 Power Clean(build in weight)<br />5/4 Calorie Bike</p>
Workout
Metcon (AMRAP – Rounds and Reps)
<h4>"Sour Gummy Worms"</h4><p>Freedom (RX’d)<br />AMRAP 18 Minutes<br />75 Double Unders<br />10 Power Clean 135/95<br />20/15 Calorie Echo Bike<br />75 Double Unders<br />10 Power Clean (135/95)<br /> </p><p> </p><p>Independence<br />AMRAP 18 Minutes<br />50 Double Unders<br />10 Power Clean 95/65</p><p>16/13 Calorie Echo Bike<br />50 Double Unders<br />10 Power Clean (95/65)</p><p> </p><p>Liberty<br />AMRAP 18 Minutes<br />50 Single Unders<br />10 Sandball Slams (light)<br />20/16 Calorie Bike Erg<br />75 Double Unders<br />10 Sandball Slams (light)</p><p> </p><p>Target number of Rounds: 3 rounds</p><p>Minimum number of Rounds before scaling: 2.5 rounds</p>
Cooldown/Mobility
Metcon (Checkmark)
<p>1 min Calf Smash (each)<br />1 min Foam roll Hamstrings<br />1 min Barbell quad smash (each side)</p>
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