Public Whiteboard

Components

Metcon

Settings

Workout

Mayhem Affiliate 6/24/2022

Intro: 0:00 - 3:00 Warmup: 3:00 - 15:00 Workout: 15:00 - 52:00 Cooldown: 52:00-54:00 Cleanup: 54:00 - 56:00 Mobility: 56:00 - 60:00 TARGET SCORE ● Target Time each set: sub 3 minutes ● Time Cap each set: 3:45 minutes

BEFORE CLASS
Crossover Symmetry or Banded 7’s
Hip Halo Warmup
IN-CLASS
3 sets:
4 Back Squats (increase in weight across warmup)
10 Kip Swings
10 Ring Rows

Metcon (Time)

0:00-4:00
30 Pull-ups
30 Back Squats (135/95)

-rest 2:00 -

6:00-10:00
20 Chest to Bar Pull-ups
20 Back Squats (185/125)

- rest 2:00 -

12:00-16:00
10 Bar Muscle Ups
10 Back Squats (225/155)

● Independence
0:00-4:00
30 Pullups
30 Back Squats (115/95)
rest 2:00
6:00-10:00
20 Chest to Bar Pullups
20 Back Squats (155/125)
Rest 2:00
12:00-16:00
10 Bar Muscle Ups
10 Back Squats (185/155)
● Liberty
0:00-4:00
30 Ring Rows
30 Dumbbell Squats (light)
rest 2:00
6:00-10:00
20 Jumping Pull-ups
20 Dumbbell Squats (moderate)
rest 2:00
12:00-16:00
10 Burpee Pull-ups
10 Dumbbell Squats (mod/heavy)

Cooldown/Mobility

1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side - focus on calf stretch)
https://youtu.be/zfqS2TUiqUA