Mayhem Affiliate 08/26/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine<br />-into-<br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />30-second Row (build in pace)<br />30-second Run<br />10m Sled Push (empty)<br />10 Alternating V-Ups<br /><br /><strong>2. Workout Prep</strong><br />- With Partner -<br />3 sets:<br />5/4 Calorie Row (each/build in pace)<br />10m Sled Push (each/ build in weight)</p>
Workout
Workout (Time)
<p><strong>Asteroids</strong></p><p><strong>Freedom (RX’d)</strong><br />Teams of 2<br />100-80-60-40-20<br />Calorie Row<br />100-80-60-40-20m<br />Sled Push (4×45/3×45)(Or Synchro Air Squats)<br />*Female Calories (80-64-48-32-16)<br />(KG conv: total weight on sled 80/60)</p><p><strong>Independence</strong><br />Teams of 2<br />100-80-60-40-20<br />Calorie Row<br />100-80-60-40-20m<br />Sled Push (3×45/2×45)</p><p>* Female Calories (80-64-48-32-16)<br />(KG conv: total weight on sled 60/40)</p><p><strong>Liberty</strong><br />Teams of 2<br />50-40-30-20-10<br />Calorie Row<br />100-80-60-40-20m<br />Sled Push (2×45/1×45)</p><p>* Female Calories (40-32-24-16-8)<br />(KG conv: total weight on sled 40/20</p><ul><li>Target time: 22-25 minutes</li><li>Time cap: 32 minutes</li></ul>
Option 1: Gymnastics Skill Work
Toes to Bar: Week 3 Day 2 (Checkmark)
<p>Toes to Bar: Week 3 Day 2<br /><br />Take turns with a partner and rotate to the next station when complete.<br /><br />Station 1: <br />Advanced: Accumulate 100 Active Shrugs with 10/5lb Dumbbell between legs<br />Intermediate: Accumulate 100 Active Shrugs<br />Beginner: Accumulate 60 Active Shrugs<br /><br />Station 2:<br />Advanced: Accumulate 60 V Ups<br />Intermediate: Accumulate 50 V Ups<br />Beginner: Accumulate 40 Alternating Leg V Ups<br /><br />Station 3:<br />Advanced: Accumulate 3 minute L Sit [use boxes or paralllettes]<br />Intermediate: Accumulate 2 minute L Sit [use boxes or paralllettes]<br />Beginner: Accumulate 2 minute Support Tuck Hold [use boxes or parallettes]</p>
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>10 Seated Double DB Shoulder Press @ Moderate weight – maintain control and quality</li><li>12 Standing DB Lateral Raise @ moderate weight – maintain quality</li><li>10 Seated Alternating DB Hammer Curl (each side) @ moderate weight – maintain quality</li><li>10 Single Arm DB Kickback (each side) @ moderate weight – maintain quality</li></ul><p>-Rest 3 min b/t rounds-</p>
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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