Public Whiteboard

Components

Body Weight Mostly

Workout

Competition Workout

KIKR

Settings

Workout

Mayhem Affiliate 09/01/2023

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo Warm Up
-into-
3 sets
1:00 Machine
3 Box Step ups (each side)
5 Overhead Squats
5 Up Downs
5 Kip Swings

2. Workout Prep
3 sets with Partner:
3 Overhead Squats (each/ build in weight)
2 Box Jumps (each/ build in height)
2 Kipping Chest to Bar (practice muscle ups if performing)

Skill Work

15 min to work on one of the following:

Ring Muscle-ups
Pull-ups (any style)
Plate Jumps (building confidence in jumping to new heights by adding plates)

The focus here is on technique, not to get a bunch of reps in. Break into small groups and practice. If you have a goal of getting your first muscle-up or pull-up, talk to the coach about skill work you can practice.

Workout

BWM: Body Weight Mostly (Time)

18 CAP

27-21-15-9

Push-Ups | RX+ HSPU

Squat Jump Tucks

Hollow Rock

* 1 Sled Push/pull after each round (2/1)

WOD: Workout (5 Rounds for reps)

5 Sets
1:30 AMRAP

RX
Partner 1: 6 Overhead Squats (115/80)
Partner 2: 6 Box Jumps (24/20)
Both complete and switch
-then-
Max Kipping Pull Up/Kipping Chest to Bar/ Bar Muscle Ups
-rest 1:30 between rounds-

Kipping Chest to Bar = 1 rep
Bar Muscle Ups = 3 reps
Ring Muscle Ups = 4 reps

RX+
135/95 OHS
30/24 Box

Target number of reps each set: 25+ Reps

COMP: Competition Workout (5 Rounds for reps)

5 Rounds
1:30 AMRAP
Partner 1: 6 Overhead Squats (155/105)
Partner 2: 6 Box Jumps (30/24)
Both complete and switch
-then-
Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups
-rest 1:30 between rounds-

Post Workout

KIKR: KIKR (Time)

3 Min OH Hold (45/25)

2 Min Squat Hold (45/25)

1 Min Hang Hold

Mobility (No Measure)