Mayhem Affiliate 07/07/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Hip Halo Warmup
-into-
3 sets:
5 Deadbugs
10 Kettlebell Curls + Shoulder Press (each)
3 Deadlifts (empty bar – build across sets)
2. Strength Overview
We will be working back and forth between Deadlifts and Strict Handstand Push-ups
3. Workout Prep
3 sets:
10 Double Unders
2 Thrusters (build in weight)
Strength/Accessory
Deadlift (Weight)
Strict Handstand Push-ups (AMRAP – Reps)
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-
Scaling Options:
- Strict HSPU
- Kipping HSPU
- Strict HSPU from a box
- Pike Push-ups
- Push-ups
- Dumbbell Shoulder Press
Workout
Workout (Time)
God Bless America
Freedom (RX’d)
5 Rounds
50 Double Unders
7 Thrusters (115/80)
(KG conv: 52/36)
Independence
5 Rounds
35 Double Unders
7 Thrusters (95/65)
(KG conv: 43/29)
Liberty
5 Rounds
50 Single Unders
7 Dumbbell Thrusters (light)
- Target time: 5-6 minutes
- Time cap: 8 minutes
Mobility
Mobility
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min calf stretch against wall (each side)
- 1 min foam roll upper back
5 sets x 3 Dead Stop Deadlifts @70% of 1RM
* Rest as needed between sets *