Mayhem Affiliate 09/04/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Hip Halo + Banded 7’s
-into-
1:00 Jump Rope
1:00 Run
-into-
6 min amrap:
5 Russian Kettlebell Swings
5 Single Arm Kettlebell Up Right Rows (each)
5 Kip swings
3 Inch Worms
2. Workout Prep
2 sets:
100m Run (build in pace)
5 Kettlebell Swings (build in weight)
3 Pull Ups
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Skills and Drills
Toes to Bar: Week 5, Day 1 (Checkmark)
Toes to Bar:
Week 5, Day 1
Advanced:
Every minute (8:00)
8-10 Toes to Bar
Intermediate:
Every minute (8:00)
6-8 Toes to Bar
Beginner:
Every minute (8:00)
4-6 Toes to Bar or 6+ Reps Kipping Knee Raises (Chair Pose)
Alternative Option:
Every minute (8:00)
10 Alternating V-Ups
10 Hollow Rocks
Mobility
Mobility (Checkmark)
- 1 min foot smash with lacrosse ball (each side)
- 1 min pec smash on rig with lacrosse ball (each side)
- 1 min foam roll lats (each side)
“Helen”
Freedom (RX’d)
3 Rounds
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
(KG conv: 24/16)
Independence
3 Rounds
400m Run
21 Kettlebell Swings (35/25)
12 Pull Ups
(KG conv: 16/11)
Liberty
3 Rounds
300m Run
21 Russian Kettlebell Swings (light)
12 Jumping Pull Ups