Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Front Racked Barbell ...

Cooldown/Mobility

Settings

Workout

Mayhem Affiliate 11/02/2022

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7's
-into-
6 min AMRAP
30-sec row
5 Dumbbell Strict Press (each side)
20 Plate Hops

2. Workout Prep
1 set:
5/4 Calorie Row
5 Dumbbell Push Press

Workout

Metcon (5 Rounds for time)

“Barney Rubble”

Freedom (RX'd)
Every 4:00 (5 sets)
12/10 Calorie Row
24 Dumbbell Push Press (35s/25s)
12/10 Calorie Row
(KG conv: DB 15/10)

Independence
Every 4:00 (5 sets)
10/8 Calorie Row
20 Dumbbell Push Press (30s/20s)
10/8 Calorie Row
(KG conv: DB 14/9)

Liberty
Every 4:00 (5 sets)
10/8 Calorie Row
10 Single Arm Push Press (each side)
10/8 Calorie Row

Target time each set: 1:45-2:15
Time cap each set: 3 minutes

Accessory

Front Racked Barbell Box Step-Ups (3 sets of 14 (7/7)

* This is for quality, not for load! Lightfoot touch on the way down.)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

1 min Barbell Quad Smash (each)
1 min Lacrosse Ball Smash
1 min trap smash with Barbell (each side)