Mayhem Affiliate 06/19/2023


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
Pause Front Squats at 70% of 1RM and Weighted Chin-ups

3. Workout Prep
2 sets:
50m Run
5 Toes to Bar
5 Abmat Sit Ups

Paused Front Squat (Weight)

5 sets of 2 Pause Front Squats @70% of 1RM

* Rest as needed between sets

Strict Weighted Chin up (Weight)

Weighted Strict Chin Up (Supinated)
5 sets of 3 Strict Weighted Chin-ups @65% of 1RM

* Rest as needed between sets

Workout (Time)

Papa John’s

Freedom (RX’d)
3 rounds
400m Run
20 Toes to Bar
20 Sit Ups

3 rounds
400m Run
15 Toes to Bar
15 Sit Ups

3 rounds
300m Run
20 Hanging Knee Raises
20 Sit Ups

  • Target time: 11-13 minutes
  • Time cap: 15 minutes
Mobility (Checkmark)
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Seal Pose</li></ul>

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