- Estimated Total Session Time:1 Hour (Everything Included)**1. Movement Prep/Activation and Increasing Heart Rate**2:00 Machine – into -3 rounds10 Single Arm Up Right Row5 Inch Worms10 Jumping Air Squats100m Run**2. Workout Prep**- With Partner -2 sets (each)30 Sec. Bike (Workout Pace)- into -1 Rope Climb (Each)
- Teams of 2150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike30 Rope Climbs or 60 Muscle Ups (Bar or Ring) or 90 Burpee Pull-Ups150/120 Calorie Assault Bike or 125/100 Calorie Echo Bike
- Every min (10 mins)3-5 Strict Pull-Ups(Optional: 1 sec Pause at the top + 2-3 second negative)Advanced – Strict Pull-Ups + NegativeIntermediate – Banded Strict Pull-Up + NegativeNovice: Jumping Pull Up + Slow negative Beginner: Ring Row/Lat Pull Down (5-8 reps)
- 3 Rounds21/15 Calorie Row21 Overhead Squats (75/55)21 Toes to Bar -Rest 5:00 – For Time:42/34 Calorie Row42 Overhead Squats (75/55)42 Toes to Bar
- Estimated Total Session Time:1 Hour (Everything Included)**1. Movement Prep/Activation and Increasing Heart Rate**Crossover Symmetry Warmup or Banded 7'sHip Halo Warmup (between sets) * 10 Sidestep R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats-into-Bring Sally Up (PVC Overhead Squats)**2. Workout Prep**2 sets15 sec Row (workout pace)5 Overhead Squats (practice Squat Snatching into first rep)3 Toes to Bar
- https://www.youtube.com/watch?v=gqCAhrTeHe8If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
- 2 Shoulder Press x 6 sets @75% of 1RM* Complete a set every 90 seconds *
- 10 rounds35 Double Unders8 Handstand Push-Ups or 5 Strict Handstand Push-Ups
- Estimated Total Session Time:1 Hour (Everything Included)**1. Movement Prep/Activation and Increasing Heart Rate**8 min AMRAP1 min easy Machine5 Elbow to floor stretch (each side)10 Single Arm Dumbbell Push Press (each)20 Single unders**2. Workout Prep**2 sets10 Double Unders3 Handstand Push-Ups (Strict or Kipping)**3. Strength Prep**- Body will be warm after the workout. While explaining the strength, have athletes start getting the bars and progress through the warm-up while adding weight to each set:Press will be hot! Athletes will probably complain, but that's ok. This is a prep week, so weight isn't at our target percentage yet.2 Shoulder Press (build-up to 75% […]
- https://www.youtube.com/watch?v=PWVpibjNflsIf you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem