Mayhem Affiliate 06/26/2023
Warm-up
Warm-up
1. Movement Prep/Activation
2 sets:
1:00 Bike
1:00 Run
1:00 Row
-into-
Build up on Manmaker weight
2. Workout Prep
1 set:
20-sec Bike (workout pace)
20-sec Run (workout pace)
20-sec Row (workout pace)
1 Manmaker at workout weight
Workout
Workout (Time)
Magic Kingdom
Mayhem Affiliate version of 2023 Semifinals Workout 1
Freedom (RX’d)
3,000m Echo or Assault Bike
10 Manmakers 2×50/35
2,000m Run
10 Manmakers 2×50/35)
1,000m Row
10 Manmakers 2×50/35)
(KG conv: sled 80/60, Manmakers 2×22.5/15)
Independence
2,500-m Echo Bike
10 Manmakers 2×35/25
1,600-m Run
10 Manmakers 2×35/25
800-m Row
10 Manmakers 2×35/25)
(KG conv: sled 60/40, Manmakers 2×15/10)
Liberty
2,000-m Echo Bike
10 Manmakers (light)
1,000-m Run
10 Manmakers (light)
500-m Row
10 Manmakers (light))
(KG conv: sled 40/20)
- Target time: 25-28:00
- Time cap: 30:00
Mobility
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>