Mayhem Affiliate 07/05/2023

Mayhem Affiliate 07/05/2023


1. Movement Prep/Activation
Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets)
3 min
25-second Jump Rope
5-second Transition
25-second Up Downs
5-second Transition

2. Workout Prep

2 sets
15-second Assault or Echo Bike (at workout pace)
15-second Rest

Workout (Calories)

American Flag on the Moon

Freedom (RX’d)
15 Rounds
30 secs on/30 secs off
Max Calorie Assault Bike or Echo Bike

No Change to Workout

Adjust to Bike Erg or Row

  • Target number of Calories each set: 10/8+
  • Minimum number of Calories before scaling: 6/5

Skills and Drills
Skills and Drills (Checkmark)

Pistols: Week 3

3 sets
8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)

3 sets
6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)

3 sets
6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)

Alternative Option:
3 sets
10 Goblet Hold Step Back Lunge (total)
30-sec Side plank (each). If possible, raise your top leg for the duration of the plank.

Mobility (Checkmark)
  • 1 min Barbell Quad Smash (each side)
  • 1 min Couch Stretch (each side)
  • 1 min Trap Smash (each side)