Mayhem Affiliate 06/22/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Hip Halo Warm up + Banded 7’s
-into-
7 min AMRAP:
50m Jog
3 Inch Worms + 6 Pike Push-ups
10 Dumbbell RDL’s (each)
3 Deadlifts (empty bar)
2. Strength
Deficit Deadlifts and Strict Handstand Push-ups
3. Workout Prep
2 sets:
10 Air Squats
5/4 Calorie Assault Bike (build in pace)
Strength/Accessory
Deficit Deadlift (5 sets of 2 Deficit Deadlifts @70% of 1RM
* Rest as needed between sets)
Perform deficit deadlifts on a 2-inch riser
Strict Deficit Handstand Push-ups (Max reps)
Workout (5 Rounds for reps)
California Pizza Kitchen
Freedom (RX’d)
5 Sets
2:00 Amrap
30 Air Squats
Max Calorie Assault Bike/Echo bike
-Rest 2:00 between sets –
* This is a repeat workout from 7/27/2021
Independence
5 Sets
2:00 Amrap
25 Air Squats
Max Calorie Assault Bike/Echo bike
-Rest 2:00 between sets –
Liberty
5 Sets
2:00 Amrap
20 Air Squats to a Med Ball
Max Calorie Assault Bike/Echo bike
-Rest 2:00 between sets –
- Target number of Calories each set: 20/15+
- Minimum number of Calories before scaling: 15/12
Workout
Mobility
Mobility
- 1 min Calf Smash (each)
- 1 min Foam roll Hamstrings
- 1 min Barbell quad smash (each side)
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
The prescribed deficit is 4” for men and 2” for women.