Sunday, Jun 27, 2021

Chaos (Beginners = 2000m PR above 8min)
Row “Aerobic Threshold”
4x (90sec at fast, 1min rest b/t reps)
-Rest 3min-
2x (60sec at faster, 1min rest b/t reps)
-Rest 3min-
75sec at fastest

Chaos (Intermediate = 2000m PR 7-8min)
Row “Aerobic Threshold”
4x (500m at fast, 1min rest b/t reps)
-Rest 3min-
2x (350m at faster, 1min rest b/t reps)
-Rest 3min-
425m at fastest

Choas (Advanced = 2000m PR sub 7min)
Row “Aerobic Threshold”
4x (500m at fast, 1min rest b/t reps)
-Rest 3min-
2x (350m at faster, 1min rest b/t reps)
-Rest 3min-
425m at fastest

Cool Down
3min at easy “cool down” pace

Mayhem BodyBuilding – Arms and Core!!! (Optional)
Here is a sneak peak of the New Mayhem BodyBuilding track to come next weeks!!!

Warm Up:
100 cals on machine(s) of your choice
-into-
3 rounds
10 PVC pass throughs
10 PVC around the worlds
10 Arm circles (each direction)
5 Down dog/seal pose transitions

Workout:
Pushups + Chin-ups 100 reps on pushups and 50 reps on chin-ups. Athlete breaks up reps however they need and can go back and forth between movements until all reps are completed
*Focus: Quality form on pushups and chin-ups. Break before reaching failure on either movement. Use band across rig to assist with chin-ups if needed

Tricep Dips + Ring Rows (Superset)
5 sets on each: 10-15 reps on each movement
*Focus: Modify dips and ring rows to a level that will allow for quality reps to at least 10. Stop before there is a breakdown in form.

Banded Tricep Extension + DB Hammer Curls
4 sets: 15-20 extensions/10-15 on hammer curls
*Focus: Extension reps should be controlled throughout movement and slight pause can be held at the bottom of each rep. Hammer curls can be done to the side or across the body.

Core Work:
4 Rounds:
25 GHD’s or Strict Abmat situps
30 Flutter Kicks (each leg)
8 Ab wheels or barbell rollouts
1 min plank hold

*Focus: Minimal rest between rounds. Treat this as it’s for time.