Marble Mayhem Week 2 – Let’s Keep the Momentum Going!

Week 1 of Marble Mayhem 2024 set the bar high, with incredible performances, new PRs, and a lot of team spirit! 🔥 The fires are lit, and we’re ready to dive into Week 2 with even more intensity. This week’s workout will test your strength, endurance, and mental grit. Let’s see who can rise to the challenge!

Here’s everything you need to know about Week 2’s workout:

Check out the Video Here

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Marble Mayhem Week 2 Workout

Rx Division:

• 5 Rounds for Time:
  • 3 Bar Muscle Ups/6 Chest to Bar Pull Ups
  • 50 Double Unders
  • 3 Power Cleans (185/125 lbs)

Scaled Division:

• 5 Rounds for Time:
  • 10 Chin-Over-Bar Pull-Ups
  • 100 Single Unders
  • 3 Power Cleans (95/65 lbs)

Modified Division:

• 5 Rounds for Time:
  • 10 Ring Rows
  • 30 Jump Rope or Toe Touch Jumps
  • 3 Power Cleans (any weight from below the knee)

This workout is designed to push your limits across multiple areas, so be prepared to dig deep, pace yourself, and bring out your best effort!

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Movement Standards

Bar Muscle Ups (Rx):

• Full lockout at the bottom of each rep.
• Must clear the bar with the chest and transition into a dip at the top.
• Full extension with elbows locked at the top.

Double Unders (Rx):

• Rope passes under feet twice for each jump.
• Each successful rep counts toward the total; no partial credit for missed reps.

Power Cleans (Rx – 185/135 lbs):

• Barbell must start from the ground.
• Catch the bar in a front rack position, above parallel.
• Hips and knees must fully extend with control at the top.

Chin-Over-Bar Pull-Ups (Scaled):

• Chin must clearly break the plane of the bar at the top.
• Full extension of arms at the bottom of each rep.
• Any grip is allowed as long as standards are met.

Single Unders (Scaled):

• Rope passes under feet once per jump.
• Consistent rhythm and control are key to completing all reps.

Power Cleans (Scaled – 95/65 lbs):

• Same standards as Rx, but with reduced weight.

Ring Rows (Modified):

• Start from a hanging position on the rings with arms fully extended.
• Row until rings make contact with the chest.
• Keep body in a straight line, engaging the core.

Jump Rope or Toe Touch Jumps (Modified):

• 30 reps of standard jump rope or toe touch jumps for those without a rope.
• Toe touch jumps should involve touching the toes and jumping in place with feet leaving the ground each time.

Power Cleans (Modified):

• Can use any weight from below the knee as the starting position.
• Focus on proper form and control throughout each rep.

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Coach’s Notes for Week 2

General Focus for the Day:
Week 2’s workout is all about pacing and efficiency. With 5 rounds of three different movements, you’ll need to find a rhythm and stick with it. Transition quickly between movements, and manage your breathing—especially during the jump rope segments—to stay consistent.

Motivational Mindset Quote:
“Success is not final, failure is not fatal: It is the courage to continue that counts.” – Winston Churchill

Warm-Up:

1. General Warm-Up: Light cardio (bike or row) 5 minutes
2. Dynamic Stretches: Shoulder circles, hip openers, and jump rope for 2 minutes
3. Specific Warm-Up Movements:
   • Practice transitions with pull-up bars or rings for upper body activation.
   • Light cleans (bar only) to practice timing and form.
   • Stretch calves and wrists.

Points of Performance:

• Bar Muscle Ups / Pull-Ups / Ring Rows: Focus on controlling the descent, engaging the shoulders, and activating the core.
• Double Unders / Single Unders / Jump Rope: Keep jumps smooth and controlled to save energy. Aim for consistent, steady pacing here—this is a place to catch your breath.
• Power Cleans: Keep your back straight, engage the core, and drive through the legs. Catch the bar with control, especially as you fatigue in later rounds.

Strategy on Conditioning and Intended Stimulus: This workout is designed to test muscular endurance and conditioning through a mix of bodyweight and barbell movements. Start with a steady, controlled pace in Round 1. The goal is to maintain a consistent pace across all five rounds. Breaking up the muscle-ups or pull-ups into smaller sets can help save your grip and strength for the cleans. The power cleans should be unbroken if possible, but don’t rush them—each clean should be deliberate, with strong positioning on the catch.

Leaderboard and Tracking:
See where you stand and follow your team’s progress each week. Check the leaderboard here: Link to leaderboard

For any questions, feel free to email us at [email protected].

Good Luck and Let’s Crush Week 2!