Mayhem Registration:
https://buy.stripe.com/7sIbJifDWgKydPifZx
2:00 Cardio of Choice
–into–
Mobilize and Stretch
–into–
Dynamic Warm-ups (General Warm-up):
10 Air Squats
10 PVC Pass-throughs
5/5 Samson Lunges with Reach
Specific Warm-up (Thruster & Sit-up Prep):
5 PVC Thrusters
5 Barbell Front Squats (light)
5 Sit-ups
“Charlie Heavy”
For time:
1 Mile Run
100 Thrusters (45/35)
1 Mile Row
100 Sit Ups
1 Mile Run
45 Minute Time Cap
Workout Prep:
Review efficient thruster technique for high-volume reps.
Discuss pacing strategies for the mile runs and rows.
Stimulus & Goal:
Maintain a steady pace throughout. Target completion: 40-45 minutes.
Scaling Options:
Thrusters: Scale to a lighter weight (empty bar or dumbbells).
Run/Row: Shorten to 800m if needed.
Sit-ups: Scale to abmat sit-ups or crunches.
