1. Movement Prep/Activation2 sets:1:00 Bike1:00 Run1:00 Ski-into-Build up on hand-over-hand sled pull or Manmaker weight
2. Workout Prep1 set:20-sec Bike (workout pace)20-sec Run (workout pace)20-sec Ski (workout pace)10ft Sled pull (or 1 Manmaker) at workout weight
Magic KingdomMayhem Affiliate version of 2023 Semifinals Workout 1Freedom (RX'd)3,000m Echo or Assault Bike84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2x50/35)2,000m Run84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2x50/35)1,000m SkiErg 92ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2x50/35)(KG conv: sled 80/60, Manmakers 2x22.5/15)
Independence2,500-m Echo Bike 84ft Hand-over-hand sled pull (135/90) (OR 10 Manmakers 2x35/25)1,600-m Run84ft Hand-over-hand sled pull (135/90) (OR 10 Manmakers 2x35/25)800-m SkiErg 92ft Hand-over-hand sled pull (135/90) (OR 10 Manmakers 2x35/25)(KG conv: sled 60/40, Manmakers 2x15/10)
Liberty2,000-m Echo Bike 84ft Hand-over-hand sled pull (90/45) (OR 10 Manmakers (light))1,000-m Run84ft Hand-over-hand sled pull (90/45) (OR 10 Manmakers (light))500-m SkiErg 92ft Hand-over-hand sled pull (90/45) (OR 10 Manmakers (light))(KG conv: sled 40/20)
How To Make Your Mobility Program Specific For You