CrossFit Mayhem Strength
Day 1
https://youtu.be/UOx1w0CDZLk
Warm Up
Workout Definition
0:00-10:00
3 rounds:
1:00 High Knees/Marching
20 Single Leg RDLs
5 Inchworms
There is no "ready"
Workout Definition
15:00-41:00
AMRAP 12 Minutes
12 Single Arm Devils Press 50/35
12 Box Jumps 24”/20” (with Step Down)
-Rest 2 MinutesAMRAP 8 Minutes
8 Single Arm Devils Press 50/35
8 Box Jumps 24”/20” (with Step Down)
Athletes Notes
#TARGET SCORE
•
•
Target number of Rounds per set: 7
Minimum number Rounds before scaling: 4
#WORKOUT STRATEGY & FLOW
•
•
•
This workout will be non-stop movement. Try and keep moving on the Devil Press with a steady
pace.
Use your hips to help drive the dumbbell up over head and smooth decent into each rep to control
heart rate.
Box jumps allow you to Push the tempo to make up time. No Rebounding!
#SCALING
•
Scale to finish near the target time:
AMRAP 12 Minutes
12 Single Arm Devils Press 35/20
12 Box Jump (Or step up) 24/20
-Rest 2 MinutesAMRAP 8 Minutes
8 Single Arm Devils Press 35/20
8 Box Jump (Or step up) 24/20
Accessory
Workout Definition
41:00-60:00+
3 rounds:
10-15 Single Arm Tempo Bench
20 Deadbugs (Controlled)
15 Single Leg Hip Bridges (R/L)
Optional Session 2
Workout Definition
Warm Up
10:00 Clock:
20/16 Cal Row
10 Suitcase Deadlift (R/L)
10 Push Ups to Downward Dog Pose
Why do I look like a Ringling Brother?
Workout Definition
21-15-9
Deadlift 315/225
Bench Press 185/115
-Rest 5 Minutes27-21-15-9
Row Calorie
Bench Press 135/95
Athletes Notes
#TARGET SCORE
•
•
Target Time each set: Sub 6:00
Time Cap each set: 9:00
#WORKOUT STRATEGY & FLOW
•
•
•
•
•
Deadlift should be a heavy weight but not over 75% 1RM that you can hit sets of 5-8+ to start.
The same applies to Bench press
Keep the core and back tight! Load the hamstrings before pulling. Elbows in on bench and drive
through each rep
Big pulls with focused leg drive on the rower to accumulate calories quicker and save the arms
Goal is 1300/1100+ calories/hour on the rower
If you don’t have a rower, sub 250-200-150-100m run
#SCALING
•
Scale to finish near the target time:
21-15-9
Deadlift 225/145
Bench Press 135/85
-Rest 5 Minutes27-21-15-9
Row Calorie
Bench Press 115/80
Cool Down
Workout Definition
20 mins Ankle/Hip Mobility:
Bottom of foot lacrosse ball 1:00 R/L
TFL lacrosse ball Smash 1:00 R/L youtube.com/watch?v=Zt-LBl3l-Fk (timestamp :50)
Lateral Banded Hip External Rotation Stretch 2:00 R/L youtube.com/watch?v=_713h6iug30 (timestamp
4:00)
box/bench ankle stretch 2:00 R/L (youtube.com/watch?v=bTTjqDRyxQM - timestamp :30 for stretch
today)
Wall Hip Internal Rotation Stretch 2:00 R/L youtube.com/watch?v=inKpTU_TFrU&t=187s (timestamp
4:00)
Heel off box stretch knee bent 2:00 R/L youtube.com/watch?v=3O5_Ir439jg&t=43s
Day 2
Warm Up
Workout Definition
0:00-10:00
Crossover symmetry activation (or Banded 7s: 7 reps of pronated Ts, supinated Ts, neutral Ts,
diagonals/gators, External rotation w/ arms at side, W with hands by shoulders , and 7 Ys:
youtube.com/watch?v=x4b4aUfR1JQ)
-Then3 rounds:
10 PVC Pass Throughs
10 PVC Overhead Squats
5 Strict Pull Ups Into 10 Kip to Swings
26 years!
Workout Definition
15:00-35:00
4 sets
AMRAP 4 Minutes
10 Hang Squat Snatch 75/55
5 Bar Muscle Up
-Rest 1 Minute between sets-
Athletes Notes
#TARGET SCORE
•
•
Target number of Rounds per set: 4+
Minimum number Rounds before scaling: 2+10
#WORKOUT STRATEGY & FLOW
•
•
•
This workout is very grip intensive so use your hips as much as possible throughout and hook
grip both movements.
Hang squat snatch can be done from the high hang as well to have quicker turnover. These should
be light and most to all rounds should be unbroken
Be Smart with grip on bar muscle ups. If you can hang onto 5 the whole time, then go for it!
#SCALING
•
Scale to finish near the target time:
4 sets
AMRAP 4 Minutes
6 Hang Squat Snatch 65/45
3 Bar Muscle Up (OR 6 chest to bar pull up)
-Rest 1 Minute between setsSquat Snatch 1x1
Workout Definition
Work to Heavy Single
*We are working on lifting under fatigue and after volume!
*No more than 2 misses
35:00-50:00
Snatch Pull 5x3
Workout Definition
*Aim to keep snatch pulls at 90-95%+ 1RM Snatch
50:00-60:00
Optional Session 2
Workout Definition
Hinshaw Warm up: youtube.com/watch?v=VW42KKmjEZY
https://youtu.be/9cFxHtR0soE
Cool Down
Workout Definition
20 mins Shoulder Mobility
PVC Pipe Front Rack on box w/ back straight T Spine Stretch 2:00
PVC Pipe Front Rack on box w/ back rounded lat Stretch 2:00
Arms overhead T Spine Roll 2:00
Banded Tricep Stretch (foot on band) 2:00 R/L
Self Hug Stretch 2:00 R/L
Wall Pec Stretch 2:00 R/L
-thenCrossover Symmetry Iron Scap
Optional Cardio Session
Workout Definition
Choose from the Run or BikeErg courtesy of Mayhem Aerobic Capacity
Twenty-six years buried in the deepest, darkest jungle and I still became my father
Workout Definition
BikeErg
6min at easy ""warm-up"" pace
4min at moderate pace
3min from moderate to fast pace
2min easy recovery spin
5x (10sec sprint at max effort, 1min50sec at 75-80rpm)
5min easy recovery spin
5x (10sec sprint at max effort, 1min50sec at 75-80rpm)
5min easy recovery spin
5x (10sec sprint at max effort, 1min50sec at 75-80rpm)
5min at easy/moderate ""cool down"" pace
Duration: 60min
Run "Speed" Prep
Workout Definition
"4x (10m acceleration, 1min rest)
Rest 5min,
20m acceleration, 1-2min rest,
30m acceleration, 2-3min rest,
40m acceleration
Start from a standing position. Focus on driving your arms down & back while accelerating"
Just Father Sky, Mother Earth, and your dear old Uncle Tony
Workout Definition
Run "Speed" Workout
400m at 1-mile PR pace, 200m walk,
2x (300m at faster pace, 200m walk),
3x (200m at fastest pace, 200m walk),
4x (100m sprint, 200m walk)
Workout Live with Rich!
Workout Definition
Click "Workout prep notes available" below to read more
Athletes Notes
We are continuing to EXCLUSIVELY offer you (along with our CF Mayhem members) the opportunity
to be led through a workout with Rich each day of the week (Monday through Friday) on YouTube live.
We know we have done this more recently with M|Quarantine Workouts and M|30 but this is ONLY for
you guys.
The workout is the first workout programmed in SugarWOD each day!
Listed below are the YouTube live links which will turn on each day at 8:15 a.m. CST. We ask that you
do not share the link outside of Mayhem Athletes as we are ONLY giving it to you guys. We want this to
be a way we can go above and beyond to say thank you for sticking with us (especially during these
trying times)! If you cannot do the workout live at 8:15 a.m. CST each day, the link will still work and
you can still join in and follow along at your convenience.
Day 3
Warm Up
Workout Definition
3 Rounds:
2:00 Cardio Machine
10 Single Leg Pistols to Low Box (R/L)
10 Single Leg Glute Bridges (R/L)
1:00 HS Hold
There is no "ready"
Workout Definition
AMRAP 12 Minutes
12 Single Arm Devils Press 50/35
12 Box Jumps 24”/20” (with Step Down)
-Rest 2 MinutesAMRAP 8 Minutes
8 Single Arm Devils Press 50/35
8 Box Jumps 24”/20” (with Step Down)
Athletes Notes
#TARGET SCORE
•
•
Target number of Rounds per set: 7
Minimum number Rounds before scaling: 4
#WORKOUT STRATEGY & FLOW
•
This workout will be non-stop movement. Try and keep moving on the Devil Press with a steady
pace.
•
•
Use your hips to help drive the dumbbell up over head and smooth decent into each rep to control
heart rate.
Box jumps allow you to Push the tempo to make up time. No Rebounding!
#SCALING
•
Scale to finish near the target time:
AMRAP 12 Minutes
12 Single Arm Devils Press 35/20
12 Box Jump (Or step up) 24/20
-Rest 2 MinutesAMRAP 8 Minutes
8 Single Arm Devils Press 35/20
8 Box Jump (Or step up) 24/20
Squat Clean 6x1 @75-85%
Workout Definition
Technique work:
- For this we will use a weight range so you can go by how your body feels
- You can add weight or stay the same for each set (stay within the range)
- Focus on consistent landing position with good front rack in the catch.
* try and go a little heavier than last week.
Dead stop Deadlift 4x5
Workout Definition
Deadlift for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 70%
Why do I look like a Ringling Brother?
Workout Definition
Equipment option:
21-15-9
Deadlift 315/225
Bench Press 185/115
-Rest 5 Minutes27-21-15-9
Row Calorie
Bench Press 135/95
Athletes Notes
#TARGET SCORE
•
•
Target Time each set: Sub 6:00
Time Cap each set: 9:00
#WORKOUT STRATEGY & FLOW
•
•
•
•
•
Deadlift should be a heavy weight but not over 75% 1RM that you can hit sets of 5-8+ to start.
The same applies to Bench press
Keep the core and back tight! Load the hamstrings before pulling. Elbows in on bench and drive
through each rep
Big pulls with focused leg drive on the rower to accumulate calories quicker and save the arms
Goal is 1300/1100+ calories/hour on the rower
If you don’t have a rower, sub 250-200-150-100m run
#SCALING
•
Scale to finish near the target time:
21-15-9
Deadlift 225/145
Bench Press 135/85
-Rest 5 Minutes27-21-15-9
Row Calorie
Bench Press 115/80
Accessory
Workout Definition
3 sets:
15 Weighted Glute Bridges
5 Turkish Get Ups (Right Arm/Left Arm)
100 Meter Sled Drag (facing away from sled, or sled behind you)
Cool Down
Workout Definition
20 mins Ankle/Hip Mobility:
Bottom of foot lacrosse ball 1:00 R/L
TFL lacrosse ball Smash 1:00 R/L youtube.com/watch?v=Zt-LBl3l-Fk (timestamp :50)
Lateral Banded Hip External Rotation Stretch 2:00 R/L youtube.com/watch?v=_713h6iug30 (timestamp
4:00)
box/bench ankle stretch 2:00 R/L (youtube.com/watch?v=bTTjqDRyxQM - timestamp :30 for stretch
today)
Wall Hip Internal Rotation Stretch 2:00 R/L youtube.com/watch?v=inKpTU_TFrU&t=187s (timestamp
4:00)
Heel off box stretch knee bent 2:00 R/L youtube.com/watch?v=3O5_Ir439jg&t=43s
Day 4
Warm Up
AMRAP 10
10 Burpee
8 Strict Pull Up
4 Thrusters with Barbell
*gradually add intensity and weight to thruster
Workout
6 Rounds
12 Burpee Box Jump
9 Chest to Bar
6 Thruster (95/65)
*New round every 5:00 or AMRAP
Day 2
Warm Up
AMRAP 10
10 inch worm
10 iron cross (laying prone with arms out bring opposite leg to hand)
10 Front Squat Barbell
10 Shoulder Press
Workout
25 mins
21-15-9
Front Squat 115/75
Shoulder to Overhead 115/75
*5:00 Cap
- Rest 5:00 15-12-9
Front Squat 135/95
Shoulder to Overhead 135/95
*5:00 Cap
- Rest 5:00 Front Squat 155/105
Shoulder to Overhead 155/105
*5:00 Cap
DAY 5
Conditioning:
Assault bike:
4 rounds:
25 calories
-Rest :4520 calories
-Rest 0:4515 calories
-Rest 2:00*The goal is to increase your pace within each round. For example: the 20 cal section should be at a faster
pace than the 25 cal section. And the 15 cal section should be at a faster pace than the 20 cal section.
Weightlifting:
Power Snatch (7x2)
*7 working sets of 2 reps (not Touch n' go), increasing weight with each set.
Back Squat (4x10)
*4 working sets of 10 reps. Increasing weight each set.
Session 2
Warm Up:
3 rounds
20 cal row
15 suitcase deadlifts (each side)
10 inch worm
Workout:
For Time:
3 Rounds
15 deadlifts (185#/125#)
15 strict HSPU
- Rest 5:00 3 rounds:
12 deadlifts (245#/165#)
12 strict HSPU (2" deficit)
- Rest 5:00 9 deadlifts (275#/185#)
9 strict HSPU (4" deficit)
Session 1
Warm Up:
2 rounds
:30 hard effort assault bike
1:30 easy effort assault bike
100' Banded monster walk
20 air squats
20 ring rows
10 hanging kips from the rig
+
Front rack mobility if needed.
Workout:
2 sets
Fran
21-15-9
Thrusters 95/65
Pull Ups
*start a new set every 10:00*Masters 55-70: Complete "Fran" once.
Session 2
Workout 1:
AMRAP 10
2:00 ski
20 alt leg v-ups
5 strict pull ups
Workout 2:
4 rounds
30 GHD Sit Up
3 Rope Climb
(Round 1 and 3 are legless)*Masters 55-70:
4 rounds:
30 Ab mat sit ups
3 Rope climbs
Workout 3:
20:00 for quality
50’ single arm overhead walk
10 single leg RDL (each leg)
10 upright row (each arm)
Side Plank R/L 1:00
Day 6
Weightlifting:
Front Squat (10x2@80%)
Bench Press (10x2@80%)
Workout 1:
For Time:
30 SHSPU
60 T2B
90 Double Unders
120 Wall Balls (20/14)
Core / Stability:
Accumulate 5 min Plank (elbows)
Accumulate 5 min Dang Hang (Bar)
Accessory Work:
10 rds (each)
20 Yard Right Arm Farmer carry
20 Yard Left Arm Farmer carry
*Use weight you can maintain a consistent walk*
Day 7
Workout 1:
"Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
- 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories
rowed, burpee reps and double-under reps completed to comments.
Weightlifting:
Power Clean + Push Jerk (Work up to a Heavy)
3x3 @ 70%
3x2 @ 85%
3x1 @ 90%
Clean Pull (5x3 @105%)
Workout 2:
For Time:
21-15-9
Thrusters (135/95)
4-3-2
Rope Climbs
Core / Stability:
5 rds
1 min HS Hold
1 min Plank
Day 8
Warm Up:
3 Rounds
20 jumping jacks
5 Inch Worms
20 mountain climbers
0:30 plank hold
Workout:
15 min AMRAP (As Many Rounds as Possible)
5 Push Ups
10 Chair Step Ups
15 Sit Ups
Cool Down:
5 min Walk
-then2:00 cobra stretch
Day 9
Warm Up:
3 rounds:
10 hip dips (each side)
10 knee pulls in place
10 heel pulls in place
10 dead bugs
Workout:
5 rounds
1:00 Burpees
1:00 High knees
1:00 Lunges
rest 1:00 after each round
Cool Down:
4 rounds
0:30 slow jog
0:15 torso twists
0:15 shoulder rolls (forward and backwards)
0:15 toe touch stretch
0:15 quad Stretch (each leg)
Day 10
Warm up:
1000m Row Easy
Workout:
4 rounds
45' side walking plank R/L
15 single leg RDL moderate R/L
150' DB single arm overhead carry moderate/heavy
1000m ski moderate
Day 11
Warm up:
3 rounds
1000m easy row
20 lateral band step over R/L
1:00 side plank R/L
Accessory:
Single arm shoulder press
4x12 R/L
Single arm upright row
4x12 R/L
Day 12
Warm up:
10 min moderate bike
3 rounds
10 single leg pallof press R/L
10 1 arm suitcase deadlift R/L
Accessory:
3 rounds
25 ghd sit up
1:00 plank
25 ring row
DAY 13
Session 1
Conditioning:
Assault bike:
4 rounds:
25 calories
-Rest :4520 calories
-Rest 0:4515 calories
-Rest 2:00*The goal is to increase your pace within each round. For example: the 20 cal section should be at a faster
pace than the 25 cal section. And the 15 cal section should be at a faster pace than the 20 cal section.
Weightlifting:
Power Snatch (7x2)
*7 working sets of 2 reps (not Touch n' go), increasing weight with each set.
Back Squat (4x10)
*4 working sets of 10 reps. Increasing weight each set.
Session 2
Warm Up:
3 rounds
20 cal row
15 suitcase deadlifts (each side)
10 inch worm
Workout:
For Time:
3 Rounds
15 deadlifts (225#/155#)
15 strict HSPU
- Rest 5:00 3 rounds:
12 deadlifts (275#/185#)
12 strict HSPU (2" deficit)
- Rest 5:00 9 deadlifts (315#/225#)
9 strict HSPU (4" deficit)
DAY 13
Session 1
Workout 1:
2K row (+6-8 sec slower than your 2K PR pace)
- Rest 3:00 Squat clean EMOM (2 reps per min)
* start at 70% and add 10# until failure
- Rest 3:00 1K row (hard effort)
Workout 2:
50 Toe-to-bar
50 ab mat sit-ups
50 GHD
Session 2
Warm Up:
2 rounds
1:00 air squat
1:00 ring row
1:00 step back lunge
1:00 side plank (each side)
Workout:
AMRAP 10
30 wall balls (20/14)
10 burpee box jump overs (24/20)
Day 14
Session 1
Workout 1:
50-40-30
Toes to bar
25-20-15
PHSPU
*Target Time: 12:00
*Time Cap: 18:00
Workout 2:
4 rounds
25 yard sled push (+2x45s)
25 yard drag backwards (+2x45s)
15 Dball clean 150#
*Time Cap: 22:00
Session 2
Workout:
3 rounds
30 cal ski
15 bar Muscle Up
*Target Time: 10:00
*Time Cap: 15:00
Weightlifting:
Build to Heavy Power Snatch + Snatch
Day 15
Session 1
Workout 1:
42-30-18
Wallball 30#
12-10-8
Muscle Up
*Target Time: 10:00
*Time Cap: 16:00
Workout 2:
21-15-9
Deadlift 275#
Box jump over 48"
*Target Time: 11:00
*Time Cap: 16:00
Session 2
Workout 1:
4-3-2
Legless rope climb
*2 times over handstand obstacle after each round
*Time Cap: 12:00
Workout 2:
8 rounds
15 cal assault bike
10 dumbbell front Squat 2x50#
150m Swim
Rest 3:00 b/t rounds
*Target Time each round: 5:00
*Time Cap each round: 8:00
(Sub 750m row if needed)
Day 16
Session 1
Workout 1:
9-7-5
Bench press 255#
*after each round 100’ farmers carry @205# in each hand
*Time Cap: 18:00
Workout 2:
9-7-5
Bench press 225#
*after each round 100’ farmers carry @205# in each hand
*Time Cap: 15:00
Workout 3:
10 rounds
Row 30 calorie
-Rest 30 secondsDay 17
Session 1
Workout 1:
9-7-5
Bench press 255#
*after each round 100’ farmers carry @205# in each hand
*Time Cap: 18:00
Workout 2:
9-7-5
Bench press 225#
*after each round 100’ farmers carry @205# in each hand
*Time Cap: 15:00
Workout 3:
10 rounds
Row 30 calorie
-Rest 30 secondsDay 18
Session 1
Workout 1:
42-30-18
Wallball 20#
12-10-8
Muscle Up
*Target Time: 10:00
*Time Cap: 16:00
Workout 2:
21-15-9
Deadlift 205#
Box jump over 36"
*Target Time: 11:00
*Time Cap: 16:00
Session 2
Workout 1:
4-3-2
Legless rope climb
*2 times over handstand obstacle after each round
*Time Cap: 12:00
Workout 2:
8 rounds
15 cal assault bike
10 dumbbell front Squat 2x35#
150m Swim
- Rest 3:00 b/t rounds *Target Time each round: 5:00
*Time Cap each round: 8:00
(Sub 750m row if needed)
Day 19
Session 1
Workout 1:
50-40-30
Toes to bar
25-20-15
PHSPU
*Target Time: 12:00
*Time Cap: 18:00
Workout 2:
4 rounds
25 yard sled push (+2x45s)
25 yard drag backwards (+2x45s)
15 Dball clean 100#
*Time Cap: 22:00
Session 2
Workout 1:
3 rounds
30 cal ski
15 bar Muscle Up
*Target Time: 10:00
*Time Cap: 15:00
Weightlifting:
Power Snatch + Snatch (Heavy Single)
Warm-Up.
Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Then…
A.
Four sets of:
Pause Front Squat @ 24X1 + 2 Front Squats
Rest 2 minutes
Goal is to match or improve on the four heaviest loads used last Tuesday, March 3.
B.
For time:
3 Hang Squat Cleans (135/95 lbs)
6 Chest-to-Bar Pull-Ups
6 Hang Squat Cleans
12 Chest-to-Bar Pull-Ups
9 Hang Squat Cleans
18 Chest-to-Bar Pull-Ups
12 Hang Squat Cleans
24 Chest-to-Bar Pull-Ups
Day 20
Warm Up
Workout Definition
3 Rounds:
2:00 Row
10 Barbell Muscle Snatch
10 Strict Pull Ups
10 Barbell Clean and Shoulder Press
20 Ring Rows
26 years!
Workout Definition
4 sets
AMRAP 4 Minutes
10 Hang Squat Snatch 75/55
5 Bar Muscle Up
-Rest 1 Minute between sets-
Athletes Notes
#TARGET SCORE
•
•
Target number of Rounds per set: 4+
Minimum number Rounds before scaling: 2+10
#WORKOUT STRATEGY & FLOW
•
•
This workout is very grip intensive so use your hips as much as possible throughout and hook
grip both movements.
Hang squat snatch can be done from the high hang as well to have quicker turnover. These should
be light and most to all rounds should be unbroken
•
Be Smart with grip on bar muscle ups. If you can hang onto 5 the whole time, then go for it!
#SCALING
•
Scale to finish near the target time:
4 sets
AMRAP 4 Minutes
6 Hang Squat Snatch 65/45
3 Bar Muscle Up (OR 6 chest to bar pull up)
-Rest 1 Minute between setsColonel Mustard in the library with a wrench
Workout Definition
5k with 20/14 Ruck or Vest
Athletes Notes
•
•
Sub a backpack if needed
This is last workout of the week, so don’t walk and keep the leggings moving!!!
Accessory
Workout Definition
16:00 For Quality:
20 Cossack Squats
10 Dumbbell Sotts Press (R/L)
15 Plate Tricep Extensions
15 Single Leg Calf Raises (R/L)
Cool Down
Workout Definition
20 mins Shoulder Mobility
PVC Pipe Front Rack on box w/ back straight T Spine Stretch 2:00
PVC Pipe Front Rack on box w/ back rounded lat Stretch 2:00
Arms overhead T Spine Roll 2:00
Banded Tricep Stretch (foot on band) 2:00 R/L
Self Hug Stretch 2:00 R/L
Wall Pec Stretch 2:00 R/L
-thenCrossover Symmetry Iron Scap
https://youtu.be/9cFxHtR0soE
Day 21
Optional Cardio Session
Workout Definition
Choose from the Run or BikeErg courtesy of Mayhem Aerobic Capacity
Twenty-six years buried in the deepest, darkest jungle and I still became my father
Workout Definition
BikeErg
6min at easy ""warm-up"" pace
4min at moderate pace
3min from moderate to fast pace
2min easy recovery spin
5x (10sec sprint at max effort, 1min50sec at 75-80rpm)
5min easy recovery spin
5x (10sec sprint at max effort, 1min50sec at 75-80rpm)
5min easy recovery spin
5x (10sec sprint at max effort, 1min50sec at 75-80rpm)
5min at easy/moderate ""cool down"" pace
Duration: 60min
Run "Speed" Prep
Workout Definition
"4x (10m acceleration, 1min rest)
Rest 5min,
20m acceleration, 1-2min rest,
30m acceleration, 2-3min rest,
40m acceleration
Start from a standing position. Focus on driving your arms down & back while accelerating"
Just Father Sky, Mother Earth, and your dear old Uncle Tony
Workout Definition
Run "Speed" Workout
400m at 1-mile PR pace, 200m walk,
2x (300m at faster pace, 200m walk),
3x (200m at fastest pace, 200m walk),
4x (100m sprint, 200m walk)
Day 22
Warm Up
Workout Definition
3 rounds:
200m Jog or 1:00 High Knees
20 Single Leg RDLs
10 Dynamic Squat Stretch
Athletes Notes
#DEMO VIDEOS:
•
•
Single Leg RDLs:
https://www.youtube.com/watch?v=OHoketwoRyY&list=PLNmWOCEX1SUYV7qCD21ZI4Xv
2H9m739&index=13
Dynamic Squat Stretch: https://www.youtube.com/watch?v=RhXUYYYm6F0
I've seen things you've only seen in your nightmares!
Workout Definition
4 Sets:
AMRAP 3:00
30 Air Squats
10 Box Jumps or 15 Tuck Jumps
-Rest 1:00 B/T Sets-
Athletes Notes
#TARGET SCORE:
•
Goal rounds per set: 3+
#WORKOUT STRATEGY & FLOW:
•
•
Try to keep a consistent pace on the air squats.
All box jumps are step down. NO rebounding! If you don't have a safe surface to box jump,
substitute tuck jumps.
#DEMO VIDEOS:
•
•
Air squat:
https://www.youtube.com/watch?v=jQyKVKjucNU&list=PLNmWOCEX1SUYV7qCD21ZI4Xv
2H9m739&index=1
Tuck
Jumps:https://www.youtube.com/watch?v=KeuURK6zOv4&list=PLNmWOCEX1SUYV7qCD2
1ZI4Xv2H9m739&index=32
I've seen things you've only seen in your nightmares! Advanced
Workout Definition
4 Sets:
AMRAP 3:00
10 Single Arm Thruster (Right Arm) 50/35
10 Box Jump or 15 Tuck Jump
10 Single Arm Thruster (Left Arm)
10 Box Jump or 15 Tuck Jump
-Rest 1:00 B/T Sets-
Athletes Notes
#TARGET SCORE:
•
Goal rounds per set: 2+
#WORKOUT STRATEGY & FLOW:
•
•
•
•
Start each amrap where you left off the last one. For Example: If you finished one amrap with 5
single arm thrusters on your left arm done, then start the next amrap with 5 single arm thrusters
on your left arm and back into the box jumps.
Keep a running round count for all 4 amraps.
Single arm thrusters are ideally done unbroken all the way through each set.
All box jumps are step down. NO rebounding! If you don't have a safe surface to box jump,
substitute tuck jumps.
#DEMO VIDEOS:
•
Tuck Jumps:
https://www.youtube.com/watch?v=KeuURK6zOv4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv
2H9m739&index=32
Accessory Work "Ab Burner"
Workout Definition
Tabata (:20 on/:10 off):
8 sets:
Sit Ups
Bonus Stretching
Workout Definition
1:00 Butterfly Stretch
1:00 Toe Touch Stretch
1:00 Pancake Stretch
Day 23
https://youtu.be/9cFxHtR0soE
Warm Up
Workout Definition
3 rounds:
40 Jumping Jacks
10 Step Back Lunges
5 Inchworms
There is no "ready"
Workout Definition
3 Sets for Max Reps:
1:30 Cossack Squats
1:30 Burpees
1:30 Jumping Alternating Lunges
-Rest 1:30 B/T Sets-
Athletes Notes
#WORKOUT STRATEGY & FLOW:
•
•
All reps per set is your score. Cossack squats + burpees + jumping alternating lunges = score for
set 1. I recommend that you count up from each movement. For example: if i do 20 cossack
squats in one minute, I will then start at rep 21 for my first burpee.
Try to keep the same amount of reps per set or more!
#DEMO VIDEOS:
•
•
Cossack Squats:
https://www.youtube.com/watch?v=VhGusv3Oja4&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2
H9m739&index=2
Burpees: https://www.youtube.com/watch?v=yne2n93jEE&list=PLNmWOCEX1SUYV7qCD21ZI4Xv2H9m739&index=5
There is no "ready" Advanced
Workout Definition
3 Sets for Max Reps:
1:30 Alternating Devils Press (50#/35#)
1:30 Burpees
1:30 Jumping Alternating Lunges
-Rest 1:30 B/T Sets-
Athletes Notes
#WORKOUT STRATEGY & FLOW:
•
•
All reps per set is your score. Alternating devils press + burpees + jumping alternating lunges =
score for set 1. I recommend that you count up from each movement. For example: if i do 20
cossack squats in one minute, I will then start at rep 21 for my first burpee.
Try to keep the same amount of reps per set or more!
Accessory Work
Workout Definition
3 rounds:
10-15 Single Arm Tempo Bench or Tempo Push Up
20 Deadbugs (Controlled)
15 Single Leg Hip Bridges (R/L)
Athletes Notes
#WORKOUT STRATEGY & FLOW:
•
The tempo bench/temp push up is a 4 second count down and a 4 second count up.
#DEMO VIDEOS:
•
Deadbugs:
https://www.youtube.com/watch?v=YmU8u3Yc9NY&list=PLNmWOCEX1SUYV7qCD21ZI4X
v2H9m739&index=7
Accessory Work
Workout Definition
3 rounds:
10-15 Single Arm Tempo Bench or Tempo Push Up
20 Deadbugs (Controlled)
15 Single Leg Hip Bridges (R/L)
Athletes Notes
#WORKOUT STRATEGY & FLOW:
•
The tempo bench/temp push up is a 4 second count down and a 4 second count up.
#DEMO VIDEOS:
•
Deadbugs:
https://www.youtube.com/watch?v=YmU8u3Yc9NY&list=PLNmWOCEX1SUYV7qCD21ZI4X
v2H9m739&index=7
Bonus Stretching
Workout Definition
5:00 Corpse Pose
*If you're able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing
deeply. During this time, recognize any thoughts that come to your mind. Any negative feelings that arise
about yourself, the world, or others, let them go. Recognize that you are not attached to those feelings.
Any positive feelings that arise, be grateful for them, and let them go. Focus on your breath! Post in
comments how it went!