SHAKE AND BAKE
Teams of 2
40 Synchro V-Ups
-into-
5 Rounds
Partner 1:
300/250m Row
Partner 2:
50ft Dumbbell Walking Lunge (2×50/35)
*Switch when both are completed
-into-
40 Synchro V-Ups
FX: Sit Ups, 35/25
“IF YOU AIN’T FIRST, YOU’RE LAST.”
(RX)
For Time:
15 Clean and Jerks (155/105)
90 Wall Balls (20/14)
15 Clean and Jerks (155/105)
FX: 105/75, 14/10
Turkish Get-Ups
5 x 2 reps (each side)
Bench Press
Week 7
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
Talladega Superspeedway
(RX)
2:00 AMRAP (5 sets)
50 Double Unders
8 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-
FX : 50 singles
GYMNASTICS SKILL
Rope Climbs
Strength Option – 8 minute EMOM
Level 1:
Odd Minute: 4-6 Assisted Chin Ups
Even Minute: 2-4 Rope Pull to Stand
Level 2:
Odd Minute: 3-5 Chin Ups
Even Minute: 5-6 Rope Pull to Stand
Level 3:
Odd Minute: 4-6 L Chin Ups [keep legs in L position]
Even Minute: 2-3 Rope Climbs
OR
Pull Ups
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Banded Lat Pull Downs
Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Banded Lat Pull Downs
Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 5 unbroken weighted]
Even Minute: 20 Banded Lat Pull Downs
CAL NAUGHTON JR
(RX+)
14:00 AMRAP
Max Meter Row
-Every 2:00 (starting with 0:00) Perform 5 Wall Walks-
RX: 4 Wall Walks
FX: Scaled wall walks or 50 shoulder taps
Clean and Jerk Complex
Every 1:00 (10:00)
1 Power Clean + 1 Hang Power Clean + 1 Jerk @75%
-into-
3×3 Jerk Balance (Light, skill work)
Talladega Nights
(RX’d)
40-30-20
GHDs (Or V-Ups)
Box Jump Overs (20)
FX: Sit Ups
Time Cap: 14 minutes
BACK SQUAT
Week 7 – 20 Rep Back Squat
(weight increased from last week)
RICKY BOBBY
(RX)
Every 6:00 (3 sets)
250/200m Row
-into-
2 rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-into-
250/200m Row
FX: 200/150 m row, ring rows, barbell push ups or knee
HYROX THUNDER ROAD
Teams of 2
4 Rounds
400m Run (together)
50/40 Calorie Row (split)
40/30 Ski Erg (split)
30/20 Assault Bike (split)
Time Cap:40 Minutes
THUNDER ROAD (RX)
Teams of 2
5 Rounds
400m Run (together)
50/40 Calorie Row (split)
50/40 Calorie Air Bike (split)
FX: 40/30
Time Cap: 45 Minutes
Bench Press
Week 6
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
Event 3 – Mayhem Classic
For Time:
27-21-15-9 Thrusters (95/65)
4-3-2-1 Rope Climbs (Or 27-21-15-9 Pull Ups)
FX: 75/55
Squat Snatch Complex
Every 1:30 (6 sets)
1 Squat Snatch @80%
-into-
3×5 Snatch Grip Push Press @70-80%
HEAVY ISABEL
(RX)
For Time:
30 Snatches (155/105)
FX 135/85
Time Cap: 10 Minutes
Midine March
(RX+)
3 Rounds:
30 GHDs (Or V-Ups)
100ft Single Arm Overhead Walking Lunge (70/50)
40ft Handstand Walk
RX: 50/35
FX:35/25, Dolly Walks
MAYHEM MINI-PUMP – GLUTES
3 Rounds
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds