Mayhem Affiliate 05/17/2023


1. Movement Prep/Activation
3:00 Machine (easy pace)
Burgener Warm-Up (Clean) + Skill Transfer
* 10 minutes with a PVC or Empty Barbell

2. Strength
EMOM10: 1 Squat Clean @ 75% of 1RM Clean

3. Workout Prep
1 set:
100m Row (workout pace)
5 GHD’s (or stick sit-ups)
5 V-Ups

Clean (Weight)

10 sets of 1 Squat Clean @75% of 1RM Clean

* Complete 1 set every minute for 10 minutes

Workout (AMRAP – Rounds and Reps)

“Roads? Where we’re going, we don’t need roads.”

Freedom (RX’d)
18:00 Amrap
500/450m Row
25 GHD’s (or stick sit-ups)
250/225m Row
25 V-Ups

18:00 Amrap
400m Row
20 GHD’s + 6in Riser (or stick sit-ups)
200m Row
20 Alternating V-Ups

18:00 Amrap
300m Row
25 Sit Ups
150m Row
15 Crunches

  • Target number of Rounds: 3+ rounds
  • Minimum number of Rounds before scaling: 2.5 rounds

Mobility (Checkmark)
<ul><li>1 min Seal Pose</li><li>1 min Bicep stretch on wall</li><li>1 min Tricep lacrosse ball smash (each side)</li></ul>

Leave a Reply

Your email address will not be published. Required fields are marked *