Mayhem Affiliate 07/11/2023


1. Movement Prep/Activation
Hip Halo Warm-up
3 sets:
30-second Assault Bike
5 1¼ Squats (empty bar)
5 Scap pull-ups
5 Supinated Ring Rows
10 Alternating V-Ups

2. Strength Overview
We will be working back and forth between Pause Front Squats and Strict Weighted Chin-ups

3. Workout Prep
2 sets:
4 Dumbbell Snatch (build in weight)
2 Toes to Bar

Paused Front Squat (Weight)

5 sets x 2 Pause Front Squats @75% of 1RM

  • Pause for 2 seconds at bottom of each squat
  • Rest as needed between sets
Strict Weighted Chin up (Weight)

5 sets x 3 Strict Weighted Chin-ups @60-70% of 1RM

* Rest as needed between sets *

Scaling Options:

  • Unweighted Strict Chin-up
  • Assisted Banded Strict Chin-up
  • Chin up negatives (control the descent as much as possible)

Workout (Time)


Freedom (RX’d)
3 Rounds
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar
(KG conv: 22.5/15)

3 Rounds
30 Alternating Dumbbell Snatches (35/25)
20 Toes to bar
(KG conv: 15/10)

3 Rounds
20 Hang Alternating Dumbbell Snatch (light)
20 Hanging Knee Raises

  • Target time: 8-9 minutes
  • Time cap: 12 minutes

Mobility (Checkmark)
<ul><li>1 min lying 90/90 hip stretch (each side)</li><li>1 min overhead elbow grab tricep stretch (each side)</li><li>1 min tricep lacrosse ball smash (each side)</li></ul>

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