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 02/01/25
Warm-up
Warm Up (No Measure)
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-
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.