Daily Workout

May 16, 2022
M30
3 Sets
10 Glute Bridges OR 10 Alt. Object Clean and Jerks
10 Chair Step Ups (total) or Box Jumps (24″/20″)
-rest 1:00 between sets-
Rest 2:00 before starting next
3 Sets
10 Jumping Lunges (each leg) or 10 Alt. Object Snatches
10 Burpees
-rest 1:00 between sets-
May 14, 2022
Scaled

50 Double Unders (OR 75 Single Unders)
10 Handstand Push Ups (OR 20 Seated DB Strict Press 35/20)
50 Double Unders (OR 75 Single Unders)
10 Handstand Push Ups (OR 20 Seated DB Strict Press 35/20)
50 Double Unders (OR 75 Single Unders)

May 13, 2022
Compete

Teams of 2
10 sets (each)
20/16 Calorie Ski Erg
20 Wall Balls (20/14)
*Ski Erg is always occupied
**Partner 1 starts on Ski, Partner 2 starts on the wall balls. Partners rotate stations until all rounds are completed.

May 12, 2022
Aerobic Capacity

750m at Easy
1500m at Fast
-Rest 1 Min-
20 Min at Easy***
-Rest 2 Min-
1250m at Fast,
1250m at Easy
***Perform 20 Sec Standing Surge (do not change damper) at Fast every 2 Min”

May 11, 2022
What's Rich Doing

12 Sets
25/20 Cal Ski
1 Legless Rope Climb
50’ Handstand Walk
*New set every 2:30

May 10, 2022
Strength

1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 8/10 RPE
1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 8.5/10 RPE
1 Power Clean + 1 Clean + 1 Jerk (8/10 RPE)
1 Power Clean + 1 Clean + 1 Jerk (8.5/10 RPE)
1 Power Clean + 1 Clean + 1 Jerk (9/10 RPE)
1 Power Clean + 1 Clean + 1 Jerk @ 8/10 RPE
1 Power Clean + 1 Clean + 1 Jerk @ 8.5/10 RPE
1 Power Clean + 1 Clean + 1 Jerk @ 9/10 RPE
3 Clean Pulls @ 100% 1 RM Clean
3 Clean Pulls @ 100% 1 RM Clean
3 Clean Pulls @ 100% 1 RM Clean
3 Clean Pulls @ 100% 1 RM Clean

May 9, 2022
M30

AMRAP 7 Minutes
20 Single Leg RDL (10 on each side)
20 Sit Ups
– rest 2:00-
AMRAP 7 Minutes
20 Glute Bridges
20 Alt. V-ups

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Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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