Wednesday 22 May 2024 – Mayhem #5 “Mile High” 2G 60 minutes
Mile distance challenges on the treadmill and rower. Fusion exercises on the floor. 90 seconds recovery between blocks
Tread / Row Block – 23.5 minutes
- Goal: Get within 2 minutes of your last mile benchmark time, PW is half distance starting at 3%
- 160m / 0.1 mile tread @ 1%
- 160m / 0.1 mile tread @ 5%
- 160m / 0.1 mile tread @ 1%
- 160m / 0.1 mile tread @ 10%
- 160m / 0.1 mile tread @ 1%
- 160m / 0.1 mile tread @ 15%
- 160m / 0.1 mile tread @ 1%
- 160m / 0.1 mile tread @ 10%
- 160m / 0.1 mile tread @ 1%
- 160m / 0.1 mile tread @ 5%
- Switch to rower
- Repeat until you reach 1600m on the rower:
- 200m row + 10 x squat jack
- 200m row + 10 total x alt forward lunge with overhead reach
- Bonus:
- Tread for time OR
- Row for time
- Finisher: 1 min AO tread OR row
- Collapse (member’s choice)
Floor Block 1 – 8 minutes circuit
- 8 total x alt lateral lunge
- 8 x hammer curl
- 8 x neutral grip front squat
- 8 x neutral grip shoulder press
- Repeat until buy-out fusion: 90 sec of alt lateral lunge to hammer curl to neutral grip front squat to shoulder press
Floor Block 2 – 8 minutes circuit
- 8 x dumbbell push up
- 8 total x high plank alt low row
- 8 x clean
- 8 total x front loaded neutral grip alt reverse lunge
- Repeat until buy-out fusion: 90 sec of dumbbell push up to high plank alt low row to clean to front loaded neutral grip alt reverse lunge
Floor Block 3 – 4.5 minutes circuit
- 4 x broad jump to shuffle
- 4 total x high plank to low plank
- 4 total x alt low side plank
- 4 x plank pop
- Repeat until finisher: 1 min of broad jump to shuffle to high plank to alt low side plank to plank pop