Public Whiteboard

Components

Body Weight Mostly

Workout

Competition Workout

Rope Climbs

500m Row

Mobility

Settings

Workout

Mayhem Affiliate 05/31/2023

Announcements

No bar work this week. New 8 week barbell cycle begins next week.In this new cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will give us the best of both worlds. We will focus on gaining strength and muscle endurance in our drive and pull. Don't worry, some Olympic lifting will be mixed into the regular workouts to sustain movement and consistency.
New Monthly challenge begins on June 1st. Checkout theMayhem Affiliate - Monthly Challengeprogram in wodify or ask a coach for more info!

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
Hip Halo Warmup
-into-
6 min AMRAP
3 Step Back Lunge Steps (each side)
5 Alt. V-ups (Each Side)
5 Kip Swings (focus on elevating in back portion of swings)
3 Knees to Elbows

2. Workout Prep
3 sets:
2 Back Rack Step Back Lunges (build-in weight)
3 Toes to Bar

Workouts

BWM: Body Weight Mostly (Time)

12 CAP

4 Rounds

20 Reverse Lunges

40 Double Unders

60 Russian Twists (14/10)

WOD: Workout (Time)

12 CAP

RX
30-20-10
Back Rack Step back Lunges (75/55)
Knees to Elbows

RX+
95/65 Back Rack Step back Lunges
Toes to bar

Scaling Options:
Reduce Weight
Toes Thru Rings - Hanging Knee Raises - T2Post - Sit Ups

Target time: 6-8 minutes

COMP: Competition Workout (Time)

12 CAP

30-20-10
Back Rack Step back Lunges (135/95)
Toes to bar

Target time: 6-8 minutes

Skills and Drills

Rope Climbs (Checkmark)

Rope Climb - Week 5 Day 1:

Advanced:
Every minute (10:00)
2 Rope Climbs

Intermediate:
Every minute (10:00)
1 Rope Climb

Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs

* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.

Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
* modified: 3 Pull Up Negatives + 3 Hanging Knee Raises

Post Workout

KIKR: 500m Row (Time)

Max Effort 500m Row