Blog

Strength & Skill

Strength A:

Every minute on the minute for 8 minutes:
Min 1: 1 Wide Grip Bench Press @ 5.5/10 RPE
Min 2: 1 Wide Grip Bench Press @ 6/10 RPE
Min 3: 1 Wide Grip Bench Press @ 6.5/10 RPE
Min 4: 1 Wide Grip Bench Press @ 7/10 RPE
Min 5: 1 Wide Grip Bench Press @ 7.5/10 RPE
Min 6: 1 Wide Grip Bench Press @ 8/10 RPE
Min 7: 1 Wide Grip Bench Press @ 8.5/10 RPE
Min 8: 1 Wide Grip Bench Press @ 9/10 RPE

 

3x Pull Ups after each set (merely Warm up sets)

 

Strength B:

For Time:
50 Weighted GHD Situps [20/14 Med Ball] *Standard: Ball must touch ground at bottom of skill and foot post at top of skill.

 

STIMULUS and GOALS
How to Pace: CHALLENGE, The weighted version is going to challenge your hip flexors and biceps!

How it should Feel: LACTIC ACID, Everything will be burning!

 

WORKOUT STRATEGY & FLOW
Med Ball GHD Sit Up: Finding a secure way to hold the med ball will be key to this. Practice before you do the workout.

SCALING
The SCALING aim: Similar volume without weight
For Time:
50 GHD Situps

MORE SCALING OPTIONS:
75 Ab Mat Situps for time

 

WOD: 21-18-15
Bench Press (60/45kg)
Chest to Bar

 

-straight into-

 

12- 9- 6
Bench Press (60/45kg)
Bar Muscle Up

 

TARGET SCORE
Target Time: sub 9 minutes
Time Cap: 15 minutes

 

STIMULUS and GOALS
How to Pace: STEADY! This workout is designed to tax the upper body through moderate lifting and high-skilled gymnastics. The first part will be fairly quick, which only increases muscle fatigue going into part 2. Be aggressive, but be smart and know when to break to survive.

How it should Feel: PUMP! MUSCULAR ENDURANCE and GRIPPY! The chest and triceps are going to get tighter and tighter as it goes on. Don’t fall for the trap; sell out early only to be stuck looking at the bar/rings.

 

WORKOUT STRATEGY & FLOW
Bench Press: This bench is light (under 60% of 1RM), and all reps can be completed unbroken, but for your arms’ sake, we recommend breaking them into two sets.

Kipping Chest to Bar: 1-2 sets here would be ideal. Even if you can go unbroken, play the long game and know that muscle-ups are coming so be a bit conservative. Small quick sets can work if you are disciplined on rest!

Kipping Bar Muscle Up: Don’t fry your arms here! 2 quick sets will be the safe route. We want you to be able to at least keep 3s or you will likely need to scale.

 

MAYHEM MOM MODIFICATIONS
(For pregnant and postpartum women)

Bench Press –> complete as DB Bench Press – with feet on bench to help stabilize core OR DB Incline Bench Press OR DB Physioball Bench Press

Chest to Bar –> Band Assisted Pull Ups- 2 Foot OR Banded Lat Pull Down

Bar Muscle Up –> Modified Burpee Pull Ups – modified push up x 2 to scapular pull up x 2

 

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.