1. Movement Prep/Activation
Hip Halo Warmup
-into-
3 sets:
50m Jog
3 Inch Worms + 6 Pike Push-ups
3 Deadlifts (empty bar)
10 Alternating Box Step-ups
2. Strength Overview
We will be working back and forth between Deadlifts and Strict Handstand Push-ups
3. Workout Prep
2:00 Run (every 30 seconds, increase pace)
-into-
3-5:00 to build up to starting weight while making sure to have additional weight laid out correctly.
5 Sets:
50% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Scaling Options:
- Strict HSPU
- Kipping HSPU
- Strict HSPU from a box
- Pike Push-ups
- Dumbbell Shoulder Press
Hollywood Studios – Part 1
Mayhem Affiliate version of 2023 Semifinals Workout 4
Freedom (RX’d)
You have 6 minutes to complete:
600 or 800m Run
Find a heavy snatch (squat or power) in the remaining time
* We encourage you to choose a distance that you are confident you can complete in 4 minutes or less.
-Rest exactly 2:00 then start Part 2-
Independence
For load:
In 6:00
600 or 800m Run
Max Snatch
-Rest 2:00-
For time:
8 snatches (115/80)
800m Run
(KG conv: 52/36)
-Rest exactly 2:00 then start Part 2-
Liberty
For load:
In 6:00
500 or 600m Run
Max Power Clean
-Rest 2:00-
For time:
12 Dumbbell Snatches (light)
600m Run
-Rest exactly 2:00 then start Part 2-
Hollywood Studios – Part 2
Mayhem Affiliate version of 2023 Semifinals Workout 5
Freedom (RX’d)
For time:
8 Power Snatch (135/95)
800m Run
(KG conv: 61/43)
Independence
For time:
8 Snatches (115/80)
800m Run
(KG conv: 52/36)
Liberty
For time:
12 Dumbbell Snatches (light)
600m Run
- Target time: 4-5:00
- Time cap: 7:00
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min calf stretch against wall (each side)
- 1 min foam roll upper back
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
* Rest as needed between sets *