- Bike250m easy250m moderate250m easy250m moderate/fast250m easy50m Sprint
- 2 Min at RPE3 (or 80 RPM) 10 Min at RPE7 (or 95 RPM) 4 Min at RPE1-2 (Any RPM) 10 Min at RPE7 (or 95 RPM) 2 Min at RPE1-2 (Any RPM) -Rest 2 Min- 4 Sets 3 Min at RPE9 (or 105+ RPM) *90 Sec at RPE 1-2 between sets. Cool Down: 2 Min at RPE3 Total: 50 Min
- Freedom (RX'd)Every 1:00 (12:00)Even: 50ft Dumbbell Front Rack Walking Lunge (50s/35s)Odd: 10 Single Arm Dumbbell Push Press (L and R) (50s/35s)(KG conv: 22.5/15)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- https://www.youtube.com/watch?v=XUA-vy3H4Tw
- 1 min seal pose1 min bicep stretch on wall1 min tricep lacrosse ball smash (each side)
- Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.4 Rounds10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 710 Weighted Hip Thrust @ moderate weight – maintain quality RPE 710 GHD Hip Raise @ moderate weight – maintain quality RPE 710 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7-Rest 3 min b/t rounds-
- Rope Climbs: Week 4 Day 210-minute EMOM (athletes can start on either skill; alternate between both for 5 rounds)Minute 1: Advanced 3 Rope ClimbsIntermediate 1-2 Rope ClimbsBeginner: 4-6 Rope Pull UpsMinute 2: Accumulate 20-30 seconds of Active Dead Hang on RigAlternate Workout Option:10 minute EMOMOdd Minute: 10 Hanging Knee RaisesEven Minute: 7 Burpees
- Freedom (RX'd)Partner90/70 cal Assault Bike*Partner Holds Handstand-into-50 Power Snatch (115/80) (split as needed)-into-1500/1200m Row*Partner Barbell Front Rack Hold (95/65)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- Estimated Total Session Time:1 Hour (Everything Included)1. Movement Prep/Activation and Increasing Heart Rate10 min AMRAP30-sec bike erg30-sec ski erg10-sec sandbag hold5 Snatch Grip Deadlifts (empty bar)5 Hang Muscle Snatch (empty bar)5 Power Snatch (empty bar)2. Workout Prep- Have athletes partner up and practice transition/rotation on and off machines and holding while warming up to clean and jerk weight –
- 1 min Barbell Quad Smash (each side)1 min Couch Stretch (each side)1 min Trap Smash (each side)