Public Whiteboard

Components

Back Squat

Workout

Settings

Workout

Mayhem Affiliate 09/29/2023

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 sets:
10 Box Step Ups
10 Deadbugs
30-Second Knee Plank
5 Back Squats (Build in weight, stay light)

2. Strength
Heavy 10-rep Back Squat

3. Workout Prep
With Partner:
3 sets:
4 Box Step Ups (each)
1 Sandbag Clean (build in weight)

Strength/Accessory

Back Squat

Back Squat
- Heavy 10 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout

Workout (Time)

Tater Tots

Freedom (RX'd)
Teams of 2
300 Box Step-ups (20” all athletes)
* Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) (Or 4 Power Cleans (185/125))
* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.
(KG conv: 70/45 SB, 83/56 PC)

Independence
Teams of 2
300 Box Step-ups (20” all athletes)
Every 2:00 (including 0:00) perform 4 Sandbag Cleans (100/70) (Or 4 Power Cleans (135/95))
(KG conv: 45/32.5 SB, 61/43 PC)

Liberty
Teams of 2
200 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Power Cleans (moderate)