MAYHEM FOR WATER
Teams of 2
15:00 AMRAP
800m Row (split)
(Partner holds Farmer Hold with 70/50s)
25 Synchro Burpees over Rower
Mayhem for Water is a donation workout in support of bringing clean and living water to Ethiopia. If you’d like to learn more or make a donation towards this incredible cause, please visit classy.org/event/ mayhem-for-water-2025/e693957.
FX: 53/35
Mayhem Mini Pump – Core
12 Strict Hanging Leg Raise
-rest 30 seconds-
30 KB Front Rack Marches (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes
Strength – Clean and Jerk
Take 15 Minute to Find a Heavy 1 RM Clean and Jerk
CHICAGO SLICE
(RX+)
For Time:
100 Double Unders
50 Chest to Bar
50 Goblet Squats (53/35)
50 Kettlebell Swings (53/35)
100 Double Unders
Time Cap: 15 minutes
RX: Pull Ups
FX: 35/25, single unders
Gymnastics Skil and Conditioning: Handstand Push Ups/Push Ups
Every 90 seconds for 5 rounds (7:30 total)
Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box
Level 2: Buy in of 7 burpees and then one set of Max unbroken handstand push-ups
Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups
** After completing each max set, rest for the remainder of the 90 seconds.
DALLAS FLASH
2 Rounds
10 Bench Press (135/85)
10 GHD Sit Ups (Or V-Ups)
-@5:00-
20 Bench Press (135/85)
20 GHD Sit Ups (Or V-Ups)
-@10:00-
20 GHD Sit Ups (Or V-Ups)
20 Bench Press (135/85)
-@15:00-
2 Rounds
10 GHD Sit Ups (Or V-Ups)
10 Bench Press (135/85)
FX: 95/65, sit ups
Deadlifts
5 sets
3 Deadlifts @80%
3 Broad Jumps
CAROLINA HOGS
(RX+)
4 Rounds
400m Run
40/32 Calorie Row
RX: 30/24
FX: 300 Meter runs, 20/16 Row
Time Cap: 20 Minutes
ORLANDO SQUEEZE
Every 1:30 (12:00)
12/10 Calorie Bike
5 Power Snatches (50-60%)
RX: 10/8
FX/8/6
GYMNASTICS:
Handstand Walk Practice
EMOM 10
Level 1:
Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. The modified option is to perform this with feet on a box or from a plank position.
Odd Minute: Double KB Overhead Walk (light weight)
Level 2:
Even minute: 15-foot handstand walk or 30 seconds of practice
Odd Minute: Double KB Overhead Walk (53/35)
Level 3:
Even minute: Max unbroken handstand walk within 30 seconds (goal is to not come down for 30 seconds)
Odd Minute: Double KB Overhead
STRENGTH – Front Squat
5 sets
3 Front Squats @80%
ATLANTA BOUNCERS
3 sets
5:00 AMRAP
3 Strict Handstand Push Ups
6 Burpee Over The Bar
9 Front Squats (135/95)
-rest 2:00 between sets-
FX: Kipping HSPU’s
FX: 95/65
Squat Snatch
15:00 to Find 1RM Squat Snatch
DENVER OUTLAWS
5 Rounds
25 Wall Balls (20/14)
15 Toes to Bar
200m Run
FX: K2C, 14/10 WB
Time Cap: 18 Minutes
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.
BISON
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Ring Rows (Or Bodyweight Bar Rows)
V-Ups
-rest 1:00-
5:00 AMRAP
5-10-15. . .
Dumbbell Bench Press
Ring Rows (Or Bodyweight Bar Rows)
RX+ (50/35)
RX: (35/25)
FX (Sit Ups, light dumbbell)
Juneteenth
6 rounds for time
19 Burpees
11 Thrusters
63 DUs
Buy Out: 65 Cal Bike
Fx- 95/65
P/O – 115/75
Time Cape: 38 Minutes
“
HAMMERHEADS –
Every 2:00 (14:00)
200/175m Row
8 Power Cleans (50-60%)
ACCESSORY
800 Meter Farmers Carry