Mayhem Affiliate 10/21/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Hinshaw Warm Up<br /><br /><strong>2. Workout Prep</strong><br />With Partner <br />2 sets:<br />100m Run (together)<br />10ft Single Dumbbell Synchro Lunge (build in weight)</p>
Workout
Workout (Time)
<p><strong>"War"</strong></p><p>Freedom (RX’d)<br />Teams of 2<br />4 Rounds<br />400m Run (Together) (or 1000m/850m Row – shared)<br />100ft Single Dumbbell Synchro Lunge (50/35)<br />(KG conv: 22.5/15)</p><p>Independence<br />Teams of 2<br />4 Rounds<br />400m Run (Together) (1000m/850m Row – shared)<br />100ft Single Dumbbell Synchro Lunge (35/25)<br />(KG conv: 15/10)</p><p>Liberty<br />Teams of 2<br />4 Rounds<br />300m Run (Together) (750m/600m Row – shared)<br />100ft Synchro Lunge</p><ul><li>Target time (Run Option): 15-17 minutes</li><li>Time cap (Run Option): 20 minutes</li><li>Target time (Row Option): 19-21 minutes</li><li>Time cap (Row Option ): 24 minutes</li></ul>
Option 1: Gymnastics Skill Work
Double Unders: Week 4 Day 2 (AMRAP – Reps)
<p>Double Unders: Week 4 Day 2<br /><br />Working on coordination and rhythm<br /><br />On a running 3 minute clock, accumulate as many single-double reps as you can.<br /><br />Advanced option: On a 3 minute clock, accumulate as many cross-overs as you can.</p>
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
<p>4 Rounds</p><ul><li>12 Plate Front Raise @ moderate weight – maintain quality</li><li>10 Ring Curls @ moderate weight – maintain quality</li><li>10 Standing KB Crush Grip French Press @ moderate weight – maintain quality</li></ul><p>-Rest 3 min b/t rounds-</p>
Mobility
Mobility
<p>1 min Barbell Quad Smash (each side)<br />1 min Couch Stretch (each side)<br />1 min Trap Smash (each side)</p>
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