Public Whiteboard

Components

Metcon

Workout

Skills and Drills

Mobility

Settings

Workout

Mayhem Affiliate 03/23/2023

Announcements

Handstand Push-up & HS Walk Clinic: Sun, April 2nd - Sign up sheet at Check-in Desk
No Bar work for this week. Preparing for a new barbell cycle starting next monday.
Workouts/Bar Work for the upcoming week is now availablefor members to view in Wodify. They are published onSundays at 5pm
Body Weight Mostly (BWM) is once again its own independent workout. It is no longer a scaled version of the WOD.

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate
3 Rounds
1 min Row (Slow-moderate)
1 min Bike Erg (Slow-moderate)

2. Workout Prep
Get with your teams, and establish a plan and rotation that will help maximize efforts. Ensure athletes practice adjusting the seat height on the bike and getting in and out of the rower.

Workouts

BWM: Metcon (Time)

WOD: Workout (Time)

30 Cap

3 Person Teams
* Only 2 working at the same time (1 resting) - switch as desired

RX
240/190 Cal Bike
5000/4000m Row

RX+
300/240 Cal Bike
6,000/4,800m Row

Scaling Ideas:
150/120 Cal Bike
3,000/2,400m Row

Individual Option:
120/100 Cal Bike
2,000m/1,600m Row
-Partition in any way-

Post Workout

Skills and Drills (Checkmark)

Week 2: Ring Muscle-up Progression

Advance:
5 sets:
5 Jump to the Top of the Ring + 3-second Descent
- rest 1 minute between sets -

Intermediate:
5 sets:
3 Jump to Top of the Ring + 3-second Descent
- rest 1 minute between sets -

Beginner:
5 sets:
5 Bench Dips (Slow and controlled Descent)
- rest 1 minute between sets -
* Lower rings so feet/toes remain in contact with the floor allowing the knees to bend into the descent for added assistance.

Mobility (Checkmark)