Mayhem Affiliate 09/19/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets:
45-Second Row (build in pace)
5 Hand Release Push-ups
10 Alternating V-Ups
5 Up Downs
2. Workout Prep
3 sets:
5/4 Calorie Row (build in pace)
5 Bench press (build in weight)
5 V-Ups
Workout
Workout (AMRAP – Rounds and Reps)
Parmesan Garlic
Freedom (RX’d)
20:00 AMRAP
15/12 Calorie Row
15 Bench Press (115/75)
15 V-Ups
(KG conv: 52/34)
Independence
20:00 AMRAP
12/10 Calorie Row
15 Bench Press (95/65)
18 Alternating V-Ups
(KG conv: 43/29)
Liberty
20:00 AMRAP
10/8 Calorie Row
10 Dumbbell Bench Press (light)
10 Sit ups
- Target number of Rounds: 9+ Rounds
- Minimum number of Rounds before scaling: 7 Rounds
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
4 rounds:
- 10 Weighted Hip Thrust @ moderate weight
- 10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
- 10 GHD Hip Raise @ moderate weight
*Rest 2 minutes between rounds
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)