Public Whiteboard

Components

Deficit Deadlift

Strict Deficit Hands ...

Workout

Body Weight Mostly

Max Unbroken Pull-ups

Settings

Workout

Mayhem Affiliate 06/22/2023

Announcements

We are currently on week 3/8 on our barbell cycle.
The CFB Dryathlon will be taking place on Sat, July 8th with time slots available at 8am, 9am, 10am and 11am. Ask a coach for more info.

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
Hip Halo Warm up + Banded 7's
-into-
7 min AMRAP:
50m Jog
3 Inch Worms + 6 Pike Push-ups
10 Dumbbell RDL’s (each)
3 Deadlifts (empty bar)

2. Strength
Deficit Deadlifts and Strict Handstand Push-ups

3. Workout Prep
2 sets:
10 Air Squats
5/4 Calorie Assault Bike (build in pace)

Strength/Accessory

Deficit Deadlift (5 sets of 2 Deficit Deadlifts @70% of 1RM

* Rest as needed between sets)

Perform deficit deadlifts on a 2-inch riser

Strict Deficit Handstand Push-ups

5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)
-Record your total reps-

The prescribed deficit is 4” for men and 2” for women.

WOD: Workout (5 Rounds for calories)

RX
5 Sets
2:00 Amrap
25 Air Squats
Max Calorie Assault Bike
-Rest 2:00 between sets -

RX+
30 Air Squats

Target number of Calories each set: 20/15+

No comp variation of the workout

Workout