Mayhem Affiliate 09/02/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />8 min AMRAP<br />30-second Assault Bike (build in pace)<br />5 Down Dog/Seal Pose Transitions<br />5 GHD’s to parallel (focus on leg extension during situp)<br />5 Wall Ball Thrusters (build in weight)<br /><br /><strong>2. Workout Prep</strong><br />2 sets with partner:<br />5/4 Calorie Assault Bike (build in pace)<br />4 GHD’s<br />5 Wall Balls (build in weight)</p>
Workout
“Uplift” (Time)
<p>For Time</p><p>Every 4 minutes, complete:</p><p>15 Burpee Box Jumps (24/20 in)</p><p>20 Pull-Ups</p><p>50 Double-Unders</p><p>Max Wall Ball Shots (20/14 lb)*</p><p>Rest 1 minute</p><p>*Complete as many rounds until 200 Wall Ball Shots are accumulated.</p><ul><li>Time Cap: 30 minutes</li></ul>
<p>With a running clock, every 5 minutes, complete 4 minutes work and 1 minute rest. During the 4-minute work window, athlete must complete 15 Burpee Box Jumps, 20 Pull-Ups, 50 Double-Unders and max reps of Wall Ball Shots in the remaining time. Complete this pattern until 200 Wall Ball Shots are accumulated.</p>
Option 1: Gymnastics Skill Work
Toes to Bar: Week 4 Day 2 (Time)
<p><strong>Toes to Bar: Week 4 Day 2</strong><br /><br />Partner workout – one partner works while the other rests.</p><ul><li>Advanced: Accumulate 40 Strict Toes To Bar as a team</li><li>Intermediate: Accumulate 30 Strict Toes To Bar as a team</li><li>Beginner: Accumulate 30 Strict Knee Raises as a team</li><li>Alternative: Accumulate a 2 min plank hold as a team (can be on knees to scale down or on rings to scale up)</li></ul><p>**EACH TIME A PARTNER BREAKS, RUN 200 meters together**</p><p>TIME CAP: 12 minutes</p>
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Back and Biceps (Checkmark)
<p>4 Rounds</p><ul><li>10 Strict Pullups @ moderate weight – maintain quality</li><li>10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality</li><li>10 Reverse Grip Lat Pulldown @ moderate weight – maintain quality</li><li>10 DB Preacher Curl @ 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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