1. Oktober 2022
Okt
01
WOD 10/01/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
AMRAP 10
30 second Bike
30 Single Unders
10 Ring Rows
10 Air Squats
AMRAP 10
30 second Bike
30 Single Unders
10 Ring Rows
10 Air Squats
2. Workout Prep
With Team of 3:
2 rds (rotate through)
5/4 Calorie Bike Erg
10 Double Unders
4 Dumbbell Hang Power Cleans
4 Dumbbell Front Squats
Workout
Metcon (Calories)
<p>"Mississippi Mud Pie"<br /><br />Freedom (RX’d)<br />Teams of 3<br />AMRAP 24<br />Partner 1: Max Calorie Echo Bike<br /><br />Partner 2:<br />2 rds<br />30 Double Unders<br />10 Dual-Dumbbell Hang Power Cleans (2×22,5/15)<br />10 Dual-Dumbbell Front Squats (2×22,5/15)<br /><br />Partner 3: Rest<br /><br />Individual Option:<br />5 rds<br />Buy-in: 20/15 Calorie Echo Bike<br />2 rds<br />30 Double Unders<br />10 Dual-Dumbbell Hang Power Cleans (2×22,5/15)<br />10 Dumbbell Front Squats (2×22,5/15)<br />-Rest 2:00 between rds-<br /><br /><br />Independence<br />Teams of 3<br />AMRAP 24<br />Partner 1: Max Calorie Echo Bike<br />Partner 2:<br />2 rds<br />25 Double Unders<br />10 Dual-Dumbbell Hang Power Cleans (2×15/10)<br />10 Dual-Dumbbell Front Squats (2×22,5/10)<br />Partner 3: Rest</p><p><br /><br />Liberty<br />Teams of 3<br />AMRAP 24<br />Partner 1: Max Calorie Echo Bike<br />Partner 2:<br />2 rds<br />30 Single Unders<br />5 Right Arm Power Cleans (light)<br />5 Left Arm Power Cleans (light)<br />10 Single Dumbbell Front Squat (light)<br />Partner 3: Rest<br /><br />Target number of Calories: 300/240 calories +<br />Minimum number of Calories before scaling: 200/170</p>
Accessory
Metcon (4 Rounds for reps)
<p>Mayhem Mini-Pump – Shoulder/Glutes<br /><br />Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.<br /><br />4 rds<br />10 Barbell Strict Press @ moderate weight<br />10 Double DB Z-Press @ moderate weight<br />10 DB Snow Angel Raise @ moderate weight<br />10 GHD Hip Raise @ maintain quality<br />10 Split Stance DB Romanian Deadlift @ moderate weight<br /><br />-Rest 3 min b/t rd-</p>
Cooldown
Metcon (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
[Foot Smash]()
[Trap Smash]()