29. Oktober 2022
Okt
29
1. Movement Prep/Activation and Increasing Heart Rate
Band 7’s
-into-
AMRAP 6
– 30 sec row
– 5 alternating V-Ups (each side)
– 10 Box Step Ups
2. Workout Prep
2 rds
– 4/5 cal row
– 10m Dual-DB Front-Rack Walking-Lunges
Freedom (RX’d)
6 rds
AMRAP 2
– Max Distance sync. Dual-DB Front-Rack Walking-Lunges @ 2x 15/22,5
– 14/17/20 cal row (split anyhow, but every partner has to row 1 cal min.)
-rest 1:00 between sets-
Score:
– Total Sum of Lunges
– every missed cal counts as -10 into your score
Scaling:
– weight
Mayhem Mini-Pump – Arms/Core
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.
4 rds
– 10 Deficit Push-Ups
– 10 Ring-Rows – Feet Elevated
– 15 Seated Tricep DB-French-Presses
– 15 DB Spider-Curls
– 10 Single Arm KB Sit-Ups (Left)
– 10 Single Arm KB Sit-Ups (Right)
– 10 KB Side-Crunches (each side)
– 20 Plank KB Pull-Unders
– 45 sec Face-Up Chinese-Plank
-Rest 2 min b/t rds-
– 1 min Seal Pose
– 1 min Tricep Smash (each)
– 1 min Foam roll glutes and IT band (each side)
Deficit Pushups
Seated Tricep DB French Press
DB Spider Curls
Plank KB Pull Unders
Face-Up Chinese Plank