Mayhem Registration:
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2:00 Cardio of Choice
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Mobilize and Stretch
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Hip Circle
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Dynamic Warm-up (2 Rounds):
10 PVC Pass-throughs
10 Air Squats
10 Alternating Samson Lunges with Overhead Reach
5 Inchworms with a push-up at the bottom
Specific Warm-up for Power Cleans
Barbell Prep (2 Sets with Empty Barbell):
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
Building to starting weight.
2 Sets of 5 Power Cleans with light weight to get timing and get loose.
Strength Focus: Power Clean
Building Across: Focus on increasing weight while maintaining form and technique.
Points of Performance:
Setup: Feet hip-width apart, grip just outside the knees, barbell over midfoot.
Engage the lats and core before pulling. Drive through the heels to initiate the lift.
First Pull (to the knees): Keep the chest up and barbell close to the shins.
Second Pull (hip extension): Fully extend the hips, shrugging the shoulders while keeping the bar close.
Pull Under: Quickly pull under the bar, landing with bent knees in a stable power position.
Stand Tall: Once you catch the bar, immediately stand tall to finish the rep.
Conditioning:
3 min AMRAP x 4 rounds
30 American KB swings 53/35 lb
10 Goblet squats with KB
Max cals on bike in remaining time
1 min rest between rounds
Workout Prep:
American Kettlebell Swings: Review proper form, ensuring athletes drive with their hips and avoid overextending the lower back. Finish the movement with the bell fully overhead.
Goblet Squats: Focus on maintaining an upright torso and full depth. Cue athletes to keep the kettlebell close to the chest and engage the core for stability.
Bike Setup: Ensure proper bike setup for each athlete to maximize calorie output during the conditioning piece.
Stimulus & Goal:
Stimulus: This workout focuses on strength endurance and conditioning. The goal is to push the pace during the swings and squats while going all out on the bike to accumulate max calories.
Goal: Athletes should aim to complete the kettlebell movements in unbroken sets and then use any remaining time to push hard on the bike for calories. Target calorie range per round: 12-20 calories depending on athlete capacity.
Scaling Options:
Kettlebell Swings: Scale to Russian swings (eye-level) or reduce the weight to 35/26 lbs if needed.
Goblet Squats: Scale the weight if necessary or reduce reps to 8 squats if athletes are struggling with form.
Bike: Scale to a lower calorie target if needed or substitute with a 200m run or row for athletes without access to a bike.
Points of Performance for Conditioning:
Kettlebell Swings: Focus on driving from the hips and maintaining control overhead. Keep a firm grip but avoid excessive tension in the arms.
Goblet Squats: Ensure full depth in the squat (hip crease below knee) and drive through the heels on the way up. Keep the chest up and the core braced.
Bike: Encourage athletes to push the pace on the bike but maintain a sustainable effort that allows them to start strong in the next round after the 1-minute rest.
