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 02/01/25

 

Warm-up

Warm Up (No Measure)

  1. Movement Prep/Activation

3:00 Machine
-into-
10:00 AMRAP
30-second Jump Rope (split rope or battle rope)
10 Russian Twists

10 Wheel Taps

10 Chair Dips
6 lean forward + rotate 1 arm up
5 Hang Dumbbell Snatch (each)

2. Workout Prep
2 sets:
10 Double Unders (split rope or battle rope)
5 Wall Balls (build in weight)
4 Dumbbell Snatch (build in weight)

 

Workout

4.40 Challenge Workout #4 (Time)
Teams of 2

160 Double Unders (split rope or battle rope)
160 Wall Balls
160 Double Unders
160 Dumbbell Snatch (50/35)
160 Double Unders
-Split reps as needed-

 

  • Target time: Sub 25:00
  • Time cap: 30:00

 

Strength/Accessory

Mayhem Mini-Pump – Mayhem Mini-Pump – Back and Biceps (Checkmark)

4 Rounds

10 Strict Pull Ups @ moderate weight – maintain quality
-rest 30 seconds-
10 Double DB (Standing if able) Bent Over Row @ moderate weight – maintain quality
-rest 30 seconds-
10 DB Preacher Curl @ moderate weight (or Dumbbell Curls) – maintain quality
-Rest 2 minutes between rounds-

* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.