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2:00 Cardio of Choice
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Mobilize and Stretch
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Dynamic Warm-up (2 Rounds):
10 Air Squats (Focus on range of motion and warming up the legs)
10 Scapular Pull-ups (Engage the lats to prep for toes to bar)
5 Inch Worms with a Push-up (Warm up the core and shoulders)
10 Alternating Samson Lunges with Reach (Stretch the hips and activate the shoulders)
10 PVC Pass-throughs (For shoulder mobility and prepping for the snatch)
Specific Warm-up (For Snatch & Toes to Bar)
2 Sets:
5 Scapular Pull-ups (Focus on lat activation for pull-up strength and control)
5 Hanging Knee Raises (Progressing to toes to bar)
5 PVC Hang Snatches (Focus on bar path and hip drive)
Barbell Warm-up (Snatch Prep):
2 Sets with an empty barbell:
5 Snatch Grip Deadlifts (Focus on keeping the bar close to the body)
5 Hang Power Snatches (Build the rhythm of the lift)
5 Overhead Squats (Mobilize the shoulders and prep for overhead stability)
Build to Working Weight:
Perform 2-3 sets of 2-3 hang snatches with increasing weight to reach your working weight for the workout (115/85). Focus on form and control.
Complete 10 Rounds of the following for time:
200m Row
10 Toes to Bar
5 Hang Snatch (115/85)
Workout Prep:
Rowing Technique:
Review efficient rowing mechanics, focusing on strong leg drive and a controlled recovery. Encourage athletes to use the row to keep their breathing steady and set up for the transitions into toes to bar.
Toes to Bar:
Emphasize core engagement and a smooth kip to string reps together. Remind athletes to keep the movement efficient and scalable (i.e., hanging knee raises for those needing a modification).
Hang Snatch Focus:
Focus on hip drive and staying over the bar during the pull. Cue athletes to land with soft knees and immediately stand tall to finish each rep.
Stimulus & Goal:
Stimulus: This workout is a longer, grind-style effort. It will challenge the grip (toes to bar + hang snatches), the legs (rowing), and overhead stability. Encourage athletes to pace themselves and keep steady across all 10 rounds.
Goal: Athletes should aim to finish the workout in 25-35 minutes, keeping transitions smooth and maintaining consistent pacing throughout.
Scaling Options:
Row: Scale to a 150m row or 12/9 cal bike if needed for athletes who need a lower volume of cardio.
Toes to Bar: Scale to knee raises or hanging leg raises to reduce grip and core fatigue if athletes can’t perform toes to bar for all 10 rounds.
Hang Snatch: Scale the weight to 95/65 lbs or modify to hang power snatch if mobility and form become a concern.
Bodybuilding Finisher (Optional, 5-10 minutes)
3 Sets of the Following (Rest 1:00 Between Sets):
10 Dumbbell Bicep Curls (Control the movement, squeeze at the top)
10 Tricep Dips (Use a box or bench, focus on full range of motion)
15 Russian Twists (per side) (Use a med ball or dumbbell, controlled movement)
Finisher Focus: This bodybuilding accessory work is low-impact, designed to engage the arms and core while giving the athletes a chance to finish strong after the workout. Keep it light, controlled, and fun!
Cool Down Routine (5 minutes)
Easy Stretching (3-5 minutes):
Child’s Pose (1 minute) – Stretch out the lower back and shoulders.
Seated Forward Fold (1 minute) – Stretch the hamstrings and lower back.
Shoulder Stretch Across the Body (30 seconds per side).
Lat Stretch on Rig (30 seconds per side).
Final Notes:
Pacing Reminder: Remind athletes that it’s a longer workout, so pacing is key. Focus on smooth, controlled movement and efficient transitions.
Fun Factor: Encourage athletes to enjoy the challenge and embrace the “MurderFit” spirit—tough but rewarding!