Mayhem Affiliate 12/08/2023

Warm-up
Warm-up

1. Movement Prep/Activation
3:00 Machine
-into-
3 sets
10 Dynamic Squat Stretches
10 Ring Rows
25ft Bear Crawl
10 Banded Shoulder Press

2. Workout Prep
2 sets:
5 Wall Balls
3 Pull Ups (or 3 jumping pull-ups)
2 Chest to Bar (or 2 jumping chest to bar)
1 Bar Muscle Up (or 1 burpee)

Workout
Workout (Time)

De-Calf

Freedom (RX’d)

40 Wall Balls (20/14)

30 Pull Ups

30 Wall Balls (20/14)

20 Chest to Bar Pull Ups

20 Wall Balls (20/14)

10 Bar Muscle Ups

(KG conv: 9/6 WB)

Independence
30 Wall Balls (20/14)
25 Pull Ups
20 Wall Balls (20/14)
15 Chest to bar Pull Ups
15 Wall Balls (20/14)
5 Bar Muscle Ups
(KG conv: 9/6 WB)

Liberty
30 Wall Ball Thrusters (light)
20 Ring Rows
20 Wall Ball Thrusters (light)
15 Jumping Pull Ups
15 Wall Ball Thrusters (light)
10 Jumping Chest to Bar

  • Target time: 10-12 minutes
  • Time cap: 15 minutes

Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)

3 Rounds



  • 10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ Moderate weight – maintain control and quality RPE 7
  • 
10 Band Pull Through @ moderate weight – maintain quality RPE 7

  • 15 Standing Barbell (Or Dumbbell) Calf Raise @ moderate weight – maintain quality RPE 7



-Rest 2 min between rounds-

Mobility
Mobility
<ul><li>1 min tricep smash (each) </li><li>1 min overhead banded distraction (each) </li><li>1 min Barbell grip smash (each side)</li></ul>

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