Public Whiteboard

Components

Pause Bench Press

Box Jump

Metcon

Settings

Workout

Mayhem Affiliate 6/21/2022

Time Frame Intro: 0:00 - 3:00 Warmup: 3:00 - 18:00 Strength: 18:00 - 32:00 Workout: 32:00 - 50:00 Cooldown: 50:00 - 52:00 Cleanup: 52:00 - 54:00 Mobility: 54:00 - 60:00 TARGET SCORE ● Target time each set: 3:30-4:30 ● Time cap each set: 6 minutes

Warm up
Estimated Total Session Time:
1 Hour (Everything Included)

1. Movement Prep/Activation and Increasing Heart Rate*
Crossover Symmetry or Banded 7’s
-into-
Hip Halo Warmup
-into-
3 sets:
10 PVC Pass Throughs
10 PVC Overhead Squats
5 Bench Press (empty bar - slow and controlled)
3 Updowns to seal pose
3 Box Step-Ups (each side)

Pause Bench Press (2 Pause Bench Press x 5 sets @70% of 1RM)

*2-3 second pause at the bottom*

* Rest as needed between sets *

Box Jump (3 High Box Jumps x 5 sets @ 6-8” below max height )

Metcon (2 Rounds for time)

12 Squat Snatch (135/95)
20 Burpee Box Jump Overs (24/20)
12 Squat Snatch (135/95)

@10:00

8 Squat Snatch (155/105)
20 Burpee Box Jump Overs (24/20)
8 Squat Snatch (155/105)

● Independence
12 Squat Snatch (115/80)
20 Burpee Box Jump Overs (20/16)
12 Squat Snatch (115/80)
@10:00
8 Squat Snatch (135/105)
20 Burpee Box Jump Overs (20/16)
8 Squat Snatch (135/95)
● Liberty
20 Alternating Dumbbell Snatch (light)
20 Up Down + Box Step Up (20/16)
12 Squat Snatch (135/95)
@10:00
16 Alternating Dumbbell Snatch (moderate)
20 Up Down + Box Step Up (20/16)
16 Alternating Dumbbell Snatch (moderate)

Accessory

1 min forward fold (wide legs)
https://youtu.be/vB5GtHh9l2Y
1 min seal pose
1 min trap smash with Barbell (each side)