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 Air Squats
10 Walking Lunges (with overhead reach)
10 PVC Pass-throughs (focus on shoulder mobility)
5 Inch Worms (with push-up at the bottom)
Specific Warm-up for Back Squats
Barbell Warm-up (2 Sets with Empty Barbell):
5 Good Mornings
5 Back Squats (light and focused on technique)
Building to Working Weight:
2 sets of 3 reps at 50% of your 1RM
1 set of 3 reps at 70% of your 1RM
Build up
Points of Performance:
Foot Position: Ensure feet are shoulder-width apart and evenly distributing weight across the entire foot (not just in the toes or heels).
Control: Focus on a controlled descent with a smooth, powerful ascent. Don’t rush out of the bottom—engage glutes and quads to drive up.
Chest Up: Maintain an upright torso throughout the squat to avoid leaning forward. Brace your core tightly.
Coaching Tip: Emphasize bracing the core before descending and driving through the heels to powerfully stand up. Keep the chest tall and avoid letting the knees cave inward.
AMRAP 18 min:
12 Alternating DB snatches 50/35 lb
15 Box jumps 24″/20″
500m Row (100m = 1 Rep)
Workout Prep:
Dumbbell Snatch Review: Focus on a flat back and strong hip drive, ensuring full lockout at the top of each rep. Alternate hands on each rep and keep the dumbbell path as straight as possible.
Box Jump Technique: Emphasize landing softly with control and standing tall at the top. Step down or jump down depending on ability.
Rowing Form: Review rowing mechanics. Focus on strong leg drive, maintaining a smooth recovery phase. Keep stroke rate controlled and avoid rushing.
Stimulus & Goal:
Stimulus: This is a moderate to high-intensity workout, combining strength, coordination, and cardio. Each round should take about 4-5 minutes to complete, so athletes should aim for 3-4 rounds within the 18 minutes.
Goal: Consistent pacing is key. Athletes should focus on maintaining steady transitions between movements without burning out too early. Each round should be paced to allow a strong effort throughout.
Scaling Options:
Dumbbell Snatches: Scale the weight to 35/20 lbs or perform from a hang position if athletes have mobility issues.
Box Jumps: Scale to step-ups or reduce the box height to 20″/16″ as needed.
Row: Scale to 400m Row or substitute 30 cal Bike if needed for time or equipment limitations.
Points of Performance for Conditioning:
Dumbbell Snatches: Focus on using the legs to drive the movement and keep the core engaged. Avoid excessive leaning over during the descent.
Box Jumps: Emphasize a controlled landing and a full extension at the top of each jump. Step down to preserve the legs if necessary.
Rowing: Encourage a powerful leg drive with each stroke, followed by a smooth recovery phase. Keep breathing steady and consistent to avoid fatigue.
Cool Down
Stretching Focus:
Hamstrings and quads: Perform a seated forward fold or couch stretch.
Shoulders and lats: Use a banded lat stretch and overhead triceps stretch.
Calves: Stretch the calves with a band or by doing a downward dog pose, especially after box jumps.