Mayhem Affiliate 06/07/2023

Mayhem Affiliate 06/07/2023


1. Movement Prep/Activation
Hip Halo Warm up
3 sets:
30-second Assault Bike
4 Step Ups
4 Box Jumps
5 GHD’s to parallel or Abmat Sit-ups
5 Bench Press (empty bar – build across sets)

2. Strength Prep
Build to a heavy single Bench Press and max height Box Jump

3. Workout Prep
2 sets:
100m Row
4 Hang Power Snatch (build in weight)
4 Push Ups

Bench Press (Weight)

Build to a heavy single in 10-12 minutes. Rest as needed between sets.

Max Height Box Jump (Distance)
Max Height Box Jump

Box Jump: Max Height

Workout (AMRAP – Rounds and Reps)

Cookie Monster

Freedom (RX’d)
15:00 Amrap
300/250m Row
15 Hang Power Snatch (75/55)
15 Push Ups
(KG conv: 34/25)

15:00 Amrap
250/225m Row
15 Hang Power Snatch (65/45)
10 Push Ups
(KG conv: 30/20)

15:00 Amrap
200/175m Row
10 Hang Dumbbell Snatch (light)
10 Bar Push Ups

  • Target number of Rounds: 5+ rounds
  • Minimum number of Rounds before scaling: 3.5 rounds

Mobility (Checkmark)
<ul><li>1 min lying 90/90 hip stretch (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>