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Components

Metcon

Settings

Workout

Mayhem Affiliate 10/12/2022

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate
2:00 Bike (Build in pace every 30 seconds)
-into-
3 sets:
30 Single Unders
10 Kettlebell Suitcase Deadlifts (each)
10 Kettlebell Single Arm Up Right Row (each)

2. Workout Prep
3 sets:
10 Double Unders
1 Sandbag Clean (build in weight)
5/4 Calorie Assault Bike

Workout

Metcon (AMRAP - Rounds and Reps)

"Sour Gummy Worms"

Freedom (RX'd)
AMRAP 18 Minutes
75 Double Unders
10 Sandbag Cleans (100/70) (Or Power Clean 135/95)
25/20 Calorie Assault Bike (Or 20/15 Calorie Echo Bike)
75 Double Unders
10 Sandbag Cleans (100/70) (Or Power Clean (135/95)
(KG conv: SB 45/32.5, PC 61/43)

Independence
AMRAP 18 Minutes
50 Double Unders
10 Sandbag Cleans (70/50) (Or Power Clean 95/65)
20/16 Calorie Assault Bike (Or 16/13 Calorie Echo Bike)
50 Double Unders
10 Sandbag Cleans (70/50) (Or Power Clean (95/65)
(KG Conv: SB 32.5/22.5, PC 43/29)

Liberty
AMRAP 18 Minutes
50 Single Unders
10 Sandball Slams (light)
20/16 Calorie Bike Erg
75 Double Unders
10 Sandball Slams (light)

Target number of Rounds: 3 rounds

Minimum number of Rounds before scaling: 2.5 rounds

4 Rounds

10 Back Racked Barbell Box Step-Ups @ moderate weight
10 Elevated Heel Goblet Squat @ moderate weight
10 Weighted Hip Thrust @ moderate weight
15 Seated Dumbbell Calf Raise @ moderate weight

Metcon (Checkmark)

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)