Mayhem Registration:
https://buy.stripe.com/7sIbJifDWgKydPifZx
2:00 Cardio of Choice
–into–
Mobilize and Stretch
Lat Stretch (with band or PVC, 1 minute per side)
Banded Shoulder Distraction (1 minute per side)
Hip Flexor Stretch (1 minute per side, add a twist to engage the core)
Ankle Mobility (banded ankle stretch) (1 minute per side)
Thoracic Spine Rotations (10 per side, thread the needle on all fours)
Wrist and Forearm Stretch (30 seconds each direction)
–into–
Fun Partner Warm-up (8 minutes):
2 Rounds of Partner High-Fives for Coordination:
Round 1 (30 seconds): High-Five Push-ups (Partners face each other in a plank, and give a high-five with alternating hands).
Round 2 (30 seconds): Lateral Shuffle and Touch (Partners shuffle side to side, touching the ground at the same time).
Round 3 (30 seconds): Partner Squat Hold (One partner holds a wall sit, while the other does 10 squats, then switch).
Round 4 (30 seconds): Forward and Back Shuttle Runs (Partners take turns running forward and back 10 meters while the other rests).
Movement Specific Drills (2 rounds):
5 Empty Barbell Clean and Jerks
10 PVC Pass-throughs
10 Double Under Practice (or jump rope basics)
Specific Warm-up for the Workout
Clean and Jerk Prep (with Barbell):
1 Set (empty barbell):
5 Clean Pulls
5 Power Cleans
5 Push Jerks
Build to working weight:
Double Under Practice (for 2-3 minutes):
Practice Double Unders in sets of 20, focusing on smooth rhythm and soft jumps. For athletes still learning, focus on single unders or 2:1 double under attempts.
Run Prep:
1 set of 200m moderate pace run, focusing on breathing and staying relaxed.
Points of Performance:
Setup: Ensure a strong starting position with the bar over mid-foot, chest up, and core braced.
Clean: Drive through the legs, using the hips to extend fully, and pull under the bar.
Jerk: Focus on a powerful dip and drive, ensuring the bar moves straight overhead.
Land: Catch with bent knees, stand tall, and control the descent.
Coaching Tip: Remind athletes to focus on explosive hip drive and maintaining a strong core throughout the movement.
Complete 10 Rounds of the following for time:
3 Clean and Jerks (185/115)
45 Double Unders
200m Run
Partner Variation:
6 Clean and Jerks
100 Doubles (150 Single Unders)
200m Run Together
Split the work as needed.
Workout Prep:
Clean and Jerk Technique: Review barbell cycling techniques to ensure athletes can move efficiently with heavier loads. Cue athletes to rest the bar in the rack position between reps if needed.
Double Unders: Focus on quick, light jumps and consistent rhythm. Scale to single unders or 2:1 double under attempts if necessary.
Run: Encourage athletes to maintain a steady pace on the 200m runs, using it as a chance to catch their breath without losing momentum.
Stimulus & Goal:
Stimulus: This workout tests strength, endurance, and skill with the combination of clean and jerks, double unders, and running. The goal is to keep a steady pace throughout the rounds without burning out early.
Goal: Athletes should aim to complete the workout in 20-25 minutes. Encourage athletes to break the clean and jerks if necessary but maintain consistent movement.
Scaling Options:
Clean and Jerks: Scale to 135/95 lbs or reduce reps to 2 if needed. Athletes can also perform a power clean + push press if overhead stability is an issue.
Double Unders: Scale to 90 single unders or 30 double under attempts.
Run: Scale the run to 100m or use a 200m row or cal bike if necessary.
Fun Cool Down (Bring a Friend Edition)
Since it’s our last Bring a Friend Day, let’s keep the cool down fun and interactive!
Partner Stretching (5 minutes):
Hamstring Partner Stretch: One partner sits and reaches for their toes while the other applies gentle pressure to deepen the stretch (1 minute per side).
Quad Stretch: Partner holds onto a wall for balance while the other partner holds their foot, gently pulling it toward the glutes (1 minute per side).
Lat and Shoulder Stretch: One partner kneels while the other partner helps extend their arms overhead for a deeper lat stretch (1 minute per side).
