1. Movement Prep/Activation
Crossover Symmetry Warm Up or Banded 7’s
-into-
3 sets:
30 sec Assault Bike
5 alt. V-ups (each side)
5 Knees to Elbows
5 1¼ Squats (empty bar)
2. Strength
We will be working back and forth between “In the Hole” Front Squats and Strict Weighted Chin-ups
3. Workout Prep
2 sets:
Build on the complex (don’t let athletes wear themselves out)
4 Pistols (or 8 Air Squats)
2 Burpee Box Jump Overs (Build height)
5 sets of 2 Strict Weighted Chin-ups @70% of 1RM
* Rest as needed between sets *
Scaling options:
- Unweighted Strict Chin-ups
- Banded strict chin-ups with a challenging band
- Chin up negatives (control the descent as much as possible)
Epcot
Mayhem Affiliate version of 2023 Semifinals Workout 2
Freedom (RX’d)
3 Sets:
3:00 Amrap
5 ring complexes (1 Toe-to-ring, 1 muscle-up, 1 ring dip)
20 Pistols
Max Burpee Box Jump Overs (30/24)
-rest 1:00 between sets-
* Score is reps of Burpee Box Jump Overs
Alternative Option:
3 Sets:
3:00 Amrap
5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)
30 Air Squats
Max Burpee Box Jump Overs (24/20)
-rest 1:00 between sets-
* Score is reps of Burpee Box Jump Overs
Independence
3 Sets:
3:00 Amrap
5 Pull Up Complexes (1 Knee to Elbow + 1 Pull Up + 1 Chest to Bar)
25 Air Squats
Max Burpee Box Jump Overs (20/16)
-rest 1:00 between sets-
Liberty
3 Sets:
3:00 Amrap
15 Jumping Pull Ups (or Ring Rows)
20 Air Squats
Max Up Down + Box Step Up (20/16)
-rest 1:00 between sets-
- Target number of reps each set: 10+ Burpee Box Jump Overs
- Minimum number of reps before scaling: 6 Burpee Box Jump Overs
- 1 min lying 90/90 hip stretch (each side)
- 1 min overhead elbow grab tricep stretch (each side)
- 1 min tricep lacrosse ball smash (each side)
5 sets of 1 In the Hole Front Squat + 1 Front Squat @ 75% of 1RM
* Rest as needed between sets *