Mayhem Affiliate 03/21/2023

Mayhem Affiliate 03/21/2023


1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry Warmup or Banded 7’s
3 sets:
30 sec assault bike
10 sec handstand hold
5 Double Dumbbell Strict Press

2. Workout Prep
2 sets:
5/4 Calorie Assault Bike (workout pace)
3 Handstand Push Ups

Workout (Time)


Freedom (RX’d)
40/32 Calorie Assault Bike
20 Handstand Push ups
30/24 Calorie Assault Bike
15 Handstand Push ups
20/16 Calorie Assault Bike
10 Handstand Push ups
10/8 Calorie Assault Bike
5 Handstand Push ups

32/26 Calorie Assault Bike
16 Handstand Push ups
24/20 Calorie Assault Bike
12 Handstand Push ups
18/14 Calorie Assault Bike
8 Handstand Push ups
8/6 Calorie Assault Bike
4 Handstand Push ups

25/20 Calorie Bike Erg
20 Push ups
20/15 Calorie Bike Erg
15 Push ups
15/12 Calorie Bike Erg
10 Push ups
10/8 Calorie Bike Erg
5 Push ups

  • Target time: 8-10 minutes
  • Time cap: 15 minutes
Turkish Get Up (Weight)

5 x 2 reps (each side)

*Use a weight that is challenging but allows for good form throughout reps

Mobility (Checkmark)
<ul><li>1 min lacrosse ball pec smash (each side)</li><li>1 min overhead elbow grab tricep stretch (each side)</li><li>1 min tricep lacrosse ball smash (each side)</li></ul>