26. November 2022
Nov
26
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 sec Assault Bike
5 Front Squats (Empty Bar – Build Across)
5 Down Ups
6 Lateral Bar Hops
2. Workout Prep
3 sets: (with partner)
5/4* Calorie Echo-Bike (each)
3 Front Squats (build in weight)
2 Synchro Bar facing Burpees
*6/5 cal. C2-Bike
„Food Coma“
Teams of 2
120/100* Calorie EchoBike
100 Front Squats (42,5/60)
50 Synchro Bar Facing Burpees
Target time: 21-23 minutes
Time cap: 30 minutes
*150/125 cal. C2-Bike
Mayhem Mini-Pump – Arms/Core
4 Rounds
10 Deficit Pushups
10 Ring Rows-Feet Elevated
15 Inverted Skull Crusher
15 Incline Dumbbell Hammer Curls
10 Overhead Plate Situps
10 Strict Hanging Leg Raise
15 Oblique twists with medball (each side)
7 Alligator Rolls (each side)
50 m. KB Front Racked/Overhead Carry (right racked/left overhead)
50 m. KB Front Racked/Overhead Carry (right overhead/left racked)
-Rest 2 min b/t round-
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose
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.
Deficit Pushups
Inverted Skull Crusher
Incline Dumbbell Hammer Curl
Overhead Plate Situps
Alligator Rolls