Mayhem Affiliate 08/24/2023


1. Movement Prep/Activation
2:00 Bike
2:00 Run
6 min AMRAP
5 Alt. V-Ups (each side)
3 Knees to Elbow
5 Deadlifts (building)

2. Strength Prep
3 Rep Deadlift

3. Workout Prep
1 set
2x25ft Shuttle Run
5/4 Calorie Bike (at workout pace)

Deadlift (Weight)

Build to a heavy 3 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout (AMRAP – Rounds and Reps)


Freedom (RX’d)
15:00 Amrap
10x25ft Shuttle Run or 200m Run
10/8 Calorie Assault Bike (Or 8/7 Calorie Echo)
10 Wall Ball Sit Ups (20/14)
(KG conv: 9/6 WB)

15:00 Amrap
8x25ft Shuttle Run or 200m Run
8/7 Calorie Assault Bike (Or 7/6 Calorie Echo)
10 Wall Ball Sit ups (14/10)
(KG conv: 6/4 WB)

15:00 Amrap
6x25ft Shuttle Run or 200m Run
7/6 Calorie Assault Bike (Or 6/5 Calorie Echo)
10 Sit ups

  • Target number of Rounds: 7+ Rounds
  • Minimum number of Rounds before scaling: 5 Rounds

<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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