Mayhem Affiliate 01/18/2023
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 Rounds
30 sec Row
30 sec Bike
30 sec Ski
5 Down Dog/Seal Pose Transition
2. Workout Prep
20 seconds on each machine at workout pace.
Workout (3 Rounds for reps)
The Land Before Time
Freedom (RX’d)
7:00 Max Distance Row
-1:00 rest-
7:00 Max Distance Bike Erg
-1:00 rest-
7:00 Max Distance Ski Erg
Independence
No Change to Workout
Liberty
5:00 Max Distance Row
1:00 rest
5:00 Max Distance Bike Erg
1:00 rest
5:00 Max Distance Ski Erg
Target Distance each set:
Row: 1800/1500m+
Bike: 3500/3000m+
Ski: 1700/1400m+
Minimum Distance before scaling:
Row: 1500/1300m
Bike: 3000/2700m
Ski: 1500/1300m
Strength Accessory
Hang Power Snatch (Weight)
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
Every minute (10:00)
1 Hang Power Snatch (Build up in weight as form allows)