<8 Min>
4 Sets of 18
18 Barbell Front Rack Step Up
18 Barbell Front Rack Step Up
18 Barbell Front Rack Step Up
18 Barbell Front Rack Step Up
*Total steps.
Scoring: Load
1-2 sets
0:40 Echo Bike (moderate)
0:20 Echo Bike (fast)
25 Single Unders
10 PVC Pass Through
10 PVC Cuban Press
10 PVC Power Snatch
-Then-
Warm Up to Power Snatch weight.
Workout Prep
1 Set (at workout pace):
2 Power Snatches (at workout weight)
12 Double Unders
4 Calorie Echo Bike
<17 Min>
Potato Salad
2 sets (1 set every 15 minutes)
In a 2:30 Window:
12 Power Snatches (95/65)
60 Double Unders
Max Calorie Echo Bike in the time remaining
-rest from 2:30 to 15:00-
*Perform @ 95% effort (just shy of all-out effort)
**Ideally everything is unbroken and fast!
Scoring: Time
Mayhem Gymnastics [MG] Cycle 11 Rings & HSPU Complexes Week 4Percentage Work:
2 Minute Max Wall Walks
—rest 2 minutes —
complete 3 sets of 20% of your 2 minute max Wall Walks
*Score is Max effort in two minutes
Scoring: Reps
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Barbell Prep
3 Sets
1:00 Row (moderate)
10 Lateral Box Step Up
20 Step Back Lunge