Sunday 19 May 2024 – Mayhem #2 “The Add-on” 2G 60 minute
Endurance focused today. Reverse chipper like on the tread. Add-on on the floor with insane rep counts. There is a goal for the rounds you get through on the first floor block.. I think green is two complete rounds, orange three or four and red is five.
Tread Block
- 45 sec push
- 1 min base
- 1 min push
- 1 min base
- 75 sec push
- 1 min base
- 90 sec push
- 1 min base
- 2 min push
- 1 min base
- 2.5 min push
- 1 min base
- 3 min push
- 1 min base
- 4 min push
- 30 sec AO
- Collapse (member’s choice)
Floor Block 1 – 15 minutes back to back add-on row distance
- Coach will call out when you are going to a new rep range (part), at that point you continue on the last exercise at the higher rep range and keep adding row distance when you get through the reps
- Part 1:
- 5 x upright row
- 5 x tap front squat
- 5 x bicep curl
- 5 x close grip chest press
- 5 x bridge
- 100m push row
- Repeat, adding on 100m to the row each round, remember which exercise and row distance you are up to
- Part 2:
- Start at the exercise you finished on at the last part
- 10 x upright row
- 10 x tap front squat
- 10 x bicep curl
- 10 x close grip chest press
- 10 x bridge
- Add 100m to your last push row
- Repeat, adding on 100m to the row each round, remember which exercise and row distance you are up to
- Part 3:
- Start at the exercise you finished on at the last part
- 15 x upright row
- 15 x tap front squat
- 15 x bicep curl
- 15 x close grip chest press
- 15 x bridge
- Add 100m to your last push row
- Repeat, adding on 100m to the row each round, remember which exercise and row distance you are up to
- Part 4:
- Start at the exercise you finished on at the last part
- 20 x upright row
- 20 x tap front squat
- 20 x bicep curl
- 20 x close grip chest press
- 20 x bridge
- Add 100m to your last push row
- Repeat, adding on 100m to the row each round, remember which exercise and row distance you are up to
- Part 5:
- Start at the exercise you finished on at the last part
- 15 OR 25 x upright row
- 15 OR 25 x tap front squat
- 15 OR 25 x bicep curl
- 15 OR 25 x close grip chest press
- 15 OR 25 x bridge
- Add 100m to your last push row
- Repeat, adding on 100m to the row each round, remember which exercise and row distance you are up to
Floor Block 2 – 6.5 minutes circuit anchor
- 12 total x sprinter sit up
- 12 x coach’s choice anchor (core)
- 12 total x low plank alt wide knee drive
- 12 x coach’s choice anchor (core)
- 12 total x crunch hold with alt heel floor tap
- repeat until finisher: 30 sec of member’s choice of core exercise AMRepsAP