Mayhem Registration:
https://buy.stripe.com/7sIbJifDWgKydPifZx
2:00 Cardio of Choice
–into–
Mobilize and Stretch
–into–
Dynamic Warm-up (2 Rounds):
10 Jumping Jacks
10 Walking Lunges with Overhead Reach (alternating legs)
10 Scapular Push-ups
10 PVC Good Mornings (focus on hip hinge)
5 Calorie Bike or 100m Row
Specific Warm-up (For Burpees, Pull-Ups, and KB Swings)
2 Sets:
5 Scapular Pull-ups
5 Jumping Pull-ups (focus on engaging lats)
5 KB Swings (lightweight, focusing on hip drive)
5 Burpees (emphasizing controlled movement)
5 Strict Handstand Push-ups or Pike Push-ups
Focus: Ensure athletes are comfortable with transitions between movements. Emphasize smooth, controlled form to avoid early fatigue.
“Law and Order”
Teams of 2 Complete the following:
800m Run Together
then 2 Rounds of:
70 Burpees
50 Pull Ups
30 KB Swings (70/44)
10 Strict Handstand Push Ups
800m Run
Workout Prep:
Burpee and Pull-Up Review: Review efficient movement mechanics for high-volume burpees and pull-ups. Emphasize maintaining a consistent pace for burpees and keeping pull-up transitions smooth.
Kettlebell Swing Technique: Focus on hip drive and avoid overextending the lower back during swings, especially with heavier weights. Keep the bell in control with a straight path overhead.
Handstand Push-ups: Review scaling options, including using mats for elevation or substituting with pike push-ups if athletes cannot do strict HSPUs.
Stimulus & Goal:
Stimulus: This is a high-volume, team-based workout testing endurance, strength, and gymnastics skills. Each partner should aim to share the workload efficiently and maintain consistent pacing.
Goal: Teams should aim to finish within 35-45 minutes by breaking up the reps into manageable sets and avoiding burnout on any one movement.
Scaling Options:
Burpees: Scale to 50 per round if needed or modify to step-down burpees to reduce impact.
Pull-ups: Scale to banded pull-ups or jumping pull-ups if necessary.
Kettlebell Swings: Scale to a lighter weight (53/35 lbs) or reduce reps if needed.
Strict Handstand Push-ups: Add mats for elevation or scale to pike push-ups or dumbbell strict presses.
Points of Performance:
Burpees: Stay low and use efficient movement. Keep transitions fast between reps to minimize rest.
Pull-ups: Focus on engaging the lats and controlling the descent. Break into small sets to avoid muscle fatigue.
Kettlebell Swings: Use a powerful hip drive and keep the kettlebell path smooth overhead. Avoid arching the lower back.
Handstand Push-ups: Maintain a tight core, keeping the body in line during each press. Scale appropriately to ensure proper form is maintained.
Team Strategy:
Divide the Work: Partners should switch every 10-15 reps for burpees and pull-ups, breaking the work into manageable sets to avoid fatigue. Use small sets on the kettlebell swings to keep moving.
Cardio Splits: The 800m run should be done at a consistent, moderate pace. Communicate during the run to ensure both partners stay together and can transition smoothly into the workout.
Communication: Clear communication is essential for quick transitions and efficiency, especially during the high-volume burpees and pull-ups.
Cool Down
After the workout, focus on light stretching and mobility to aid in recovery:
Stretching Focus:
Hamstrings: Perform seated forward fold or standing hamstring stretches.
Quads: Couch stretch or standing quad stretch.
Lats and Shoulders: Banded lat stretch and overhead triceps stretch.
Wrists: Flexor and extensor wrist stretches (important for handstand push-ups and kettlebell work).
