Adaptive Workouts

Warm-Up Options

Warmup A:

2 Min Ski Erg

LYPT (weighted or unweighted)

Warmup B:

Crossover Symmetry

Lacrosse Ball + Mobility

Warmup C:

:45 cardio

Arm circles, Russian twists

:45 cardio

PVC pipe- pass through, around-the-world, side-to-side, under tricep

Workouts

Saturday 03/23/24

 

A: Warm Up (No Measure)

Movement Prep/Activation

2 sets:

1:00 Machine

1:00 Wheel

-into-

8:00 AMRAP

10m Sled Pull (staying seated, or while wheeling)

4 Box U Turns

10 Dumbbell Deadlifts (light)

 

Workout Prep

With Partner

3 sets:

10m Sled Pull (build in weight)

2 Box U-Turns

10m Heavy wheel (build in weight)

 

B: Workout

“They’re GR-R-REAT” (Time)

 

Teams of 2

100m Sled Pull (seated, or pull while wheeling)

50 Box U Turns

200m Heavy Wheel

50 Box U Turns

100m Sled Pull

- All reps split between partners with one partner working at a time. -

 

Target time: 18-20 minutes

Time cap: 25 minutes

 

C: Mayhem for Freedom (AMRAP - Rounds and Reps)

12 min AMRAP:

26 Bar Toes-to-Overhead

28 Clean + Press

100 Double Unders (split or battle rope)

 

Meaning behind the numbers:

 

In 2023, nearly 12,000 individuals received life-changing education. Also, Atlas Free was founded in 2012

Atlas Free partners with organizations in 26 different countries

There are currently nearly 28 million victims of human trafficking worldwide

100% of net proceeds from this event will go to Atlas Free

Mayhem Mission is aiming to raise $100,000 for Atlas Free to help fight human trafficking. To register for this event or to donate, please visit classy.org/event/mayhem-for-freedom-2024/e554510

 

Target Rounds: 3+

Minimum Rounds before Scaling: 2

 

D: Core Work (Checkmark)

4 sets:

 

10 Plate Press outs (OR- 10 situps)

10 Russian Twists

20 Plank KB Pull Unders (OR- seated DB floor-to-lap-to-floor)

*Rest 2:00 b/t sets

 

E: Mobility (No Measure)

1 min Shoulder CARS (each side)

1 min Lean forward + twist 1 arm up (each side)

1 min Trap Smash (each side)