Mayhem Affiliate 02/18/2023

Mayhem Affiliate 02/18/2023


1. Movement Prep/Activation and Increasing Heart Rate
2 Rounds
1 min Bike Erg*
10 sec transition
1 min Ski Erg*
10 sec transition
1 min Row*
10 sec transition
*(30 sec easy/20 sec mod/10 sec hard) on each machine

2. Workout Prep
Get everyone organized with the machines lined up for a smooth rotation.

Workout (3 Rounds for reps)

Giant Pretzel

Freedom (RX’d)
3-person Team
5 Rounds
1 min Bike Erg
1 min Ski Erg
1 min Row
*All machines working at the same time

No Change to Workout

3-person Team
5 Rounds
45-second Bike Erg
45-second Ski Erg
45-second Row
(15-second transition between stations)

Target number of Calories:
Bike: 300/240+
Ski: 275/230+
Row: 275/230+

Minimum number of Calories before scaling:
Bike: 240/180
Ski: 225/170+
Row: 225/170+

Optional Accessory (Checkmark)

Mayhem Mini-Pump – Arms and Core

4 rounds:
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Leaning Lateral Raise @ moderate weight
10 Barbell Drag Curls @ maintain quality
10 Standing Tricep DB French Press @ moderate weight

*Rest 3 minutes b/t rounds


1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)