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Affiliate 5-Tier Workout System

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

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

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