Mayhem Affiliate 08/24/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />2:00 Bike<br />2:00 Run<br />-into-<br />6 min AMRAP<br />5 Alt. V-Ups (each side)<br />3 Knees to Elbow<br />5 Deadlifts (building)<br /><br /><strong>2. Strength Prep</strong><br />3 Rep Deadlift</p><p><strong>3. Workout Prep</strong><br />1 set<br />2x25ft Shuttle Run<br />5/4 Calorie Bike (at workout pace)</p>
Strength/Accessory
Deadlift (Weight)
<p>Build to a heavy 3 rep (10-12 minutes)<br /><br />* Rest a little longer than normal between sets when you reach heavier weights *</p>
Workout
Workout (AMRAP – Rounds and Reps)
<p><strong>Frogger</strong></p><p>Freedom (RX’d)<br />15:00 Amrap<br />10x25ft Shuttle Run or 200m Run<br />10/8 Calorie Assault Bike (Or 8/7 Calorie Echo)<br />10 Wall Ball Sit Ups (20/14)<br />(KG conv: 9/6 WB)<br /><br />Independence<br />15:00 Amrap<br />8x25ft Shuttle Run or 200m Run<br />8/7 Calorie Assault Bike (Or 7/6 Calorie Echo)<br />10 Wall Ball Sit ups (14/10)<br />(KG conv: 6/4 WB)</p><p>Liberty<br />15:00 Amrap<br />6x25ft Shuttle Run or 200m Run<br />7/6 Calorie Assault Bike (Or 6/5 Calorie Echo)<br />10 Sit ups</p><ul><li>Target number of Rounds: 7+ Rounds</li><li>Minimum number of Rounds before scaling: 5 Rounds</li></ul>
Mobility
Mobility
<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>
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