*Do a set every 2 minutes.
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
16 Barbell Front Rack Step Up @8/10 RPE
Scoring: Load
7 minutes moving through:
1:00 Row OR Ski (moderate)
10 SIngle Arm Bench Press (moderate)
10 Alt. Leg V-Up
5 Abmat Sit Up
-Then-
Build to Dumbbell Bench Press weight.
Workout Prep
1 Set (at workout pace):
2 Dumbbell Bench Press (at workout weight)
2 GHD Sit Ups
3 Calorie Row (OR Ski)
AMRAP 20 Minutes
Even minutes: 10 Dumbbell Bench Press (2×50/35)
Odd Minutes: 10 GHD Sit Ups
Max Calorie Row (OR Ski)
Scoring: Calories
*Target Calories: 250+
Min Cals before scaling: 150
2 Min Chest Stretch (each side)
Mayhem Mini-Pump
Back and Biceps
4 Sets
10 Lat Pulldowns – Neutral Close Grip @RPE 8/10
-rest 60-90 seconds b/t sets-
4 Sets:
10 Double DB Prone Row @RPE 8/10
-rest 60-90 seconds b/t sets-
4 Sets:
10 Dumbbell Spider Curls @RPE 8/10
-rest 60-90 seconds b/t sets-
Lat Pulldowns Neutral Close Grip
Double DB Prone Row
DB Spider Curls
Mayhem Gymnastics [MG] Cycle 11 Rings & HSPU Complexes Week 6
3 sets
25 ft Handstand Walk into 5 Freestanding Kipping Handstand Push Ups into 25 ft Handstand Walk
-rest 1 minute b/t sets-
**Does not have to be unbroken but work towards that goal
[It’s okay to use a small pad for head safety for HSPU for RX]
* 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
-Then-
Barbell Prep
3 Sets
1:00 Row (moderate)
10 Lateral Box Step Up
20 Step Back Lunge