Mayhem Affiliates,
This is our newly defined 5 Tier Workout Levels. It is a simple system you can use as gym owners and coaches to consistently “scale” or “modify” workouts for specific athletes in your classes. We were already providing a scaling system in the notes that are very similar to what is below. We have simply added some more structure, consistency, and language to each tier.
The idea is to create simplicity for your athletes and readily available levels/options that everyone can reliably go back to each class. Athletes may choose to move between the tiers as desired. We will create a possible stimulus for each workout while allowing everyone to do the workouts together in the same class. This is another excellent opportunity to provide world-class fitness AND community building in your gyms!
5 Tier System
This tier is your typical “Rx’d” version of the workout. This is a great option for athletes who want to train all the typical skills we see in CrossFit and some of the heavier loads from time to time. We will keep the workouts the same style, skill level, intensity, and volume you’ve seen in the past. Don’t worry, it won’t get drastically harder or easier going forward for Rx’d. The athletes that do this tier may want to train for the Open and/or other competitions. (More advanced training options are listed in our Mayhem Compete program included in the Competitor Package)
This option is tailored for the “Everyday Athletes” who want to lift and hit the metcon as close to Rx’d as possible, but without the full magnitude of load and skill. This is an excellent, consistent scale for Masters 45+ in your classes who want a consistent tier they can come to each workout (More advanced master athletes training options are listed in our Mayhem Masters program included in the Competitor Package) *This was formerly labeled: “Scaling option 1 (Masters 45+)”
This option will be our very basic workout for athletes just starting off or simply those that want to get a good sweat in. The focus will be on scaling movements, load, and/or equipment to make workouts as clean-cut as possible for athletes who just want to move without heavier loads and complex/skilled movements. *This was formerly labeled: Scaling Option 2 (Beginner)
This is where you come to if you lack equipment, space and/or are looking for alternative options for the workout. We will generally break the workout down into a simple bodyweight metcon that allows any athlete at any fitness level to be able to perform. We still keep as much intended stimulus so anyone can maintain the desired intensity.
Here, the daily workout is out adjusted for large classes where space is limited and some equipment may not be available. The metcon will get changed to a “team version” or an option of making a large class flow through comfortably while hitting the intended stimulus. We generally keep the time frame the same as the original workout, but sometimes it will extend due to team workouts being implemented.
Example 1
FREEDOM:
“Amanda”
9-7-5
Squat Snatch (135/95)
Ring Muscle Ups
INDEPENDENCE:
9-7-5
Power Snatch (115/80)
Burpee Chest to Bar Pull-ups
LIBERTY:
18-14-10
Alternating Dumbbell Snatch (35/25)
9-7-5
Burpee Jumping Pull Up
LIMITED EQUIPMENT:
18-14-10
Burpee To Bar Bar Muscle Up
LARGE CLASS:
Teams of 2
18-14-10 Squat Snatch (135/95)
9-7-5
Synchro Bar Muscle Ups
or Synchro Burpee Pull-ups
Example 2
FREEDOM:
10x400m Run
Rest 1:00 between sets
INDEPENDENCE:
10x300m Run
Rest 1:00 between sets
LIBERTY:
10x200m Run or 10x250m Row
Rest 1:00 between sets
LIMITED EQUIPMENT:
10x100m Shuttle Sprint
*25m down/back (2 times = 100m)
LARGE CLASS:
Teams of 2
12 sets (each) 300m Run
*1:1 (You Go, I Go)
Example 3
FREEDOM:
“GHD Annie”
50-40-30-20-10
Double Unders
GHD’s
INDEPENDENCE:
50-40-30-20-10
Double Unders
25-20-15-10-5
GHD’s
LIBERTY:
“Annie”
50-40-30-20-10
Double Unders or
Single Unders Abmat Sit-Ups
LIMITED EQUIPMENT:
50-40-30-20-10
Plate Hops or
Line Hops Sit-Ups
LARGE CLASS:
Teams of 2
50-40-30-20-10
Double Unders
(Each/Same time)
Synchro Sit-Ups
Example 4
*This explanation shows that sometimes the workout can remain the same (OR very close to the same) and still achieve the intended stimulus for all tiers.
FREEDOM:
5 Rounds
15 Burpees
15/12 Calorie Echo Bike
INDEPENDENCE:
5 Rounds
15 Burpees
15/12 Calorie Echo Bike
LIBERTY:
5 Rounds
15 Burpees
15/12 Calorie Echo Bike
LIMITED EQUIPMENT:
5 Rounds
15 Burpees
200m Run
LARGE CLASS:
5 Rounds (Each)
Partner 1:
15 Burpees
Partner 2:
15/12 Calorie Echo Bike
*Switch when both partners are done
