The wait is over—Marble Mayhem 2024 kicks off today! 🔥 It’s time for everyone to bring their A-game, battle it out, and earn the bragging rights that come with being the Marble Mayhem Champions. This first week’s workout is all about grit, determination, and strategy. Each athlete will push their limits, keeping the intensity high and spirits even higher for their team!
Here’s everything you need to know about Week 1’s workout.
https://tinyurl.com/mayhemweek1
Mayhem Week 1 Workout
Rx:
AMRAP (As Many Rounds As Possible) in 10 Minutes
- 20 Cal Row
- 15 Box Jumps (24″/20″)
- 10 Deadlifts (225 lbs/155 lbs)
Scaled:
- 15 Cal Row
- 10 Step-Ups (24″/20″)
- 10 Deadlifts (135 lbs/95 lbs)
Modified:
- 5 Cal Row
- 10 Squats to a Bench
- 10 KB Deadlifts
Or any variation as agreed upon with your coach.
Movement Standards
To keep the playing field even, please review and follow these standards for each movement:
Row
- Start behind the rower.
- Rower must be set to 0 calories before each round.
- Complete all required calories before stepping off the rower.
- Judges can reset the rower after each round.
Box Jumps (Rx)
- Two-foot takeoff with a controlled landing on the box.
- Full extension required at the top: hips, shoulders, and knees fully aligned.
- Step or jump down is allowed.
Step-Ups (Scaled)
- Alternating legs, ensuring both feet land fully on the box with each rep.
- Full extension at the top of each step-up (hips, shoulders, and knees aligned).
Deadlifts
- Bar starts from the floor, conventional stance only (no sumo).
- Stand tall at the top of each rep with hips, shoulders, and knees in line.
- Controlled lowering of the bar is required—no excessive bouncing.
Each rep should be intentional, with a focus on form and safety. Judges will be enforcing these standards strictly, so make sure to practice with a friend or teammate before you compete.
Coach’s Notes for Week 1
General Focus for the Day
Week 1 is about pacing. We have 10 minutes of work, and the goal is to find a steady rhythm you can maintain throughout. Athletes should aim to keep transitions quick but smooth, performing quality reps to meet the standards. Remind athletes to stay calm and focus on breathing during the row and deadlifts, as these can be easy spots to burn out if rushed.
Motivational Mindset Quote
“Compete not only against others, but against who you were yesterday.”
This competition is a chance to push yourself further than you thought possible. Stay focused on each movement, each breath, and remember that every rep is an opportunity to grow.
Warm-Up
- General Warm-Up
- 5-Minute Bike or Row (light to moderate pace)
- 2 Rounds of:
- 10 Air Squats
- 10 PVC Pass-Throughs
- 10 Box Step-Ups
- Movement-Specific Prep
- Row: Practice sprints (10 calories) to get a feel for intensity and pace.
- Box Jumps/Step-Ups: Warm up with 2 sets of 8-10 reps. Focus on controlled landings and full extension.
- Deadlifts: Gradually load to working weight, focusing on form and activation of hamstrings and glutes.
Points of Performance
- Row: Control your breathing, don’t over-pull early on. Aim for a consistent pace that won’t leave you too winded for the box jumps.
- Box Jumps/Step-Ups: Stay light on your feet and consistent with your pacing. The goal is to stay steady without burning out.
- Deadlifts: Keep the core tight and drive through the heels. Lower the bar under control to prevent excessive bouncing.
Strategy on Conditioning and Intended Stimulus
Week 1’s workout is designed to test endurance and controlled intensity. Athletes should focus on pacing to ensure they’re moving consistently for the full 10 minutes. The Row and Deadlifts will be taxing on the legs and back, so they should aim for a rhythm that allows them to keep moving without reaching failure.
Suggested Approach
- Row: Find a steady pace you can maintain for each round.
- Box Jumps/Step-Ups: Avoid over-jumping. Focus on form and get full extension at the top.
- Deadlifts: Set up before each pull. Quality reps are more important than speed here to avoid burnout and back strain.
Additional Resources
For an in-depth breakdown of the workout and additional tips, listen to our latest podcast episode! [Podcast Link]
Check out the Current Teams [Link to Team Standings – Coming Soon]
Have Questions?
Feel free to email us at [email protected] with any questions!
Good Luck and Let the Mayhem Begin! 🏆
