Mayhem Registration:
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2:00 Cardio of Choice
–into–
Mobilize and Stretch
–into–
Hip Circle
–into–
Dynamic Warm-up (2 Rounds):
10 Air Squats
5 Inchworms (with a push-up at the bottom)
10 Jumping Jacks
10 Glute Bridges (focus on squeezing at the top)
30 Mountain Climbers
Specific Warm-up for Back Squats
2 Sets with an Empty Bar:
5 Good Mornings
5 Back Squats with tempo, holding at the bottom to reinforce proper mechanics and control.
Back Squat no Pause
3-3-3-3-3-3
Building up across. No Pause, but not a super max either. Be smart
Emphasize:
Weight distribution across the whole foot (avoiding forward lean into the quads).
Strong core engagement and driving through the heels to rise out of the bottom position.
Building across the sets, but not pushing for a true max. Focus on form and controlled progression.
Points of Performance:
Tall chest: Maintain an upright posture throughout the squat.
Controlled descent: Lower the weight in a steady, controlled manner.
Strong drive: Push through the heels, engaging glutes and core to rise out of the bottom position.
Coaching Tip: Ensure athletes maintain a neutral spine and brace the core throughout each lift.
For Time
4 rounds:
3 Wall Walks
50 Double unders/100 single unders
20 Alternating DB Snatches 50/35 lb
1 min rest
20 min time cap
Workout Prep:
Wall Walks: Review the mechanics of the wall walk, focusing on core engagement and controlled movement to avoid shoulder strain.
Double Unders: Practice rhythm and timing, keeping shoulders relaxed. Scale to single unders or set time cap for double under attempts (30-45 seconds).
Alternating Dumbbell Snatches: Ensure athletes maintain a flat back and drive the dumbbell overhead using hip power. Focus on smooth hand transitions.
Stimulus & Goal:
Stimulus: This workout combines skill work (wall walks and double unders) with strength and conditioning (dumbbell snatches). Pacing is key to maintaining efficiency throughout the 4 rounds.
Goal: Aim for consistent pacing to complete 4 rounds within the 20-minute time cap. Athletes should utilize the 1-minute rest for recovery and to prepare for the next round.
Scaling Options:
Wall Walks: Scale to 2 Wall Walks per round or substitute with plank-to-hand walks or shoulder taps.
Double Unders: Scale to 100 single unders or allow 30-45 seconds of double under practice.
Dumbbell Snatches: Scale the weight to 35/25 lbs if needed, or reduce reps to 15 alternating snatches.
Points of Performance:
Wall Walks: Keep the core tight and avoid sagging hips or hyperextension in the lower back. Move steadily up and down the wall.
Double Unders: Focus on quick wrist movement and staying light on the feet to avoid excessive fatigue in the shoulders.
Dumbbell Snatches: Engage the hips and core for a powerful lift, maintaining control on the way down. Alternate hands smoothly at the top or bottom of the movement.
