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
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)