Public Whiteboard

Components

Workout

Alt. Incline DB Bench

Weighted Hip Thrust

Cooldown/Mobility

Settings

Workout

Mayhem Affiliate 12/14/2022

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate
Run Warmup:
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk - feet turned out
10 yd walk - feet turned in
10 yd lunge walk - arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
6 min AMRAP
25/25ft down and back
5 Kip Swings
3 Low Bar Muscle Up

2. Workout Prep
1 set:
2 Bar Muscle Ups
1 50’ Shuttle Run (practice turning)

Workout (AMRAP - Rounds and Reps)

Narwhal

Freedom (RX'd)
AMRAP 12 Minutes
4 Bar Muscle Ups (Or 8 Burpee Pull-ups)
10x25’ Shuttle Runs
(KG Conv: 10x7.5m shuttle runs)

Independence
AMRAP 12 Minutes
3 Bar Muscle Ups (Or 6 Burpee Pull-ups)
10 Shuttle Runs (25ft)
(KG Conv: 10x7.5m shuttle runs)

Liberty
AMRAP 12 Minutes
8 Jumping Pull-ups
8 Shuttle Runs (25ft)
(KG Conv: 8x7.5m shuttle runs)

Target number of Rounds: 6+ rounds

Minimum number of Rounds before scaling: 5 rounds

Accessory

Alt. Incline DB Bench

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

*Build to a moderate weight and stay the same or build across all sets heavy.

Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Alt. Incline DB Bench
https://youtu.be/12zz4KCeGOQ

4 sets: 10 reps (each side)

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

Weighted Hip Thrust

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

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

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.

4 sets: 10 reps

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

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose