FRONT SQUAT
Heavy 2 rep Pause Front Squat
(Build in weight)
Pause below parallel for 2 seconds before standing in each rep
CAMARO
2 Rounds
15 Power Snatch (95/65)
15 Bar Facing Burpees
-@6:00–
2 Rounds
12 Overhead Squats (95/65)
12 Burpee Box Jump Overs (24/20)
-@12:00–
2 Rounds
10 Squat Snatch (95/65)
10 Burpee Box Get Overs (30/24)
FX: 75/55, Rep Scheme of 12-10-8
Total Time: 18 Minutes
Thunderbird
50-40-30-20-10
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press (50/35)
5-4-3-2-1
Rope Climbs
FX: 1.5 SU, 35/25 DB
Time Cap: 18 minutes
1 K Row
Time Cap: 7 Minutes
25.2 RX
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)
M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)
25.2 SCALED
For time:
21 jumping pull-ups
42 single-unders
21 thrusters (weight 1)
18 pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)
M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)
“Rainy Delay”
Teams of 2, divide anyhow.
30 min AMRAP:
60 Cal Erg
50 Plate Ground to overhead – 35/25lbs
40 alt. Plate OH Lunges 15/10
30 Box jumps, step down 24/20in
“SUPERSONICS”
30/24 Calorie Air Bike
-into-
3 Rounds
10 Power Cleans (115/85)
3 Wall Walks
-into-
30/24 Calorie Air Bike
-into-
3 Rounds
10 Thrusters (115/85)
10 Bar Facing Burpees
-into-
30/24 Calorie Air Bike
RX: 95/65
FX: 75/55, 25/20 Bike
Target time: 16-18:00
Time cap: 22:00
GYMNASTICS: Ring Muscle
Ups/ Strict Pull Ups Skill Work
Strength Option:
EMOM8
Odd Minutes:
Level 1: 3-5 Strict Ring
Muscle-ups
Level 2: Seated banded ring muscle up
Level 3: 3-5 Toe Assist Strict
Pull-ups or Ring Rows
Even: 20-30 second Box
Support Tuck Hold (or Plank
Hold)
DEADLIFTS
5 sets
3 Deadflits (75-80%)
-complete a set every 2:00 –
Royals
(RX+)
50 V-Ups
25 Box Jump Overs (24/20)
50 Toes to Bar
25 Box Jump Overs (24/20)
50 GHD Sit Ups
RX: Sit Ups
FX:Tuck Ups, Box Step Ups, Knees to Chest, Sit Ups
STRICT PRESS
5 sets
3 Shoulder Press (75-80%)
-complete a set every 2:00 –
OILERS
5 sets:
20/16 Calorie Row
60 Double Unders
15 Dumbbell Bench (50s/35s)
-rest 1:00 between sets-
RX: 50 DU, 35/25
FX: 75 SU’s, 25/15
Target time each set: 2-2:30
Time cap each set: 3:00
“Front Squats”
1×3
Every 2:00 x 5 sets:
3 Front Squat (75-80%)
“The Shire”
RX+:
Every 5:00 (3 sets)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.
RX: 8’s reps each movement
FX: 8 reps each movement, Hanging knee rises
Time Cap each set: 2:30
Hang Power Snatch
Every 2:00 (5 sets):
5 Hang Power Snatch (build-in weight)
“Diane Bailey”
RX+
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
This is an official Mayhem Benchmark workout, so get after it!
RX
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push Ups
FX : 185/135; 35s/25s Strict Press
Target time: 6-8:00
Time cap: 10:00
RX: 8’s reps each movement
FX: 8 reps each movement, Hanging knee rises
Time Cap each set: 2:30
“Hildi”
For Time
100 Calorie Row
75 Thrusters (45/35 lb)
50 Pull-Ups
75 Wall Ball Shots (20/14 lb)
100 calorie Row
With a weight vest (20/14 lb)
Time Cap each set: 2:30
See the Cove Blog post about Hildy