Crossfit Lillington – Mayhem Affiliate – At Home
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Warm Up (No Measure)
3 Rounds
10 Crossbody Arm Swings
10 Cat Cows
5 Dynamic Squat Stretches
5 Samson Lunges (each)
3 Supinated Rows
Athletes Notes
Crossbody Arm Swings
Cat Cow
Dynamic Squat Stretch
Samson Lunge Stretches
Supinated Towel Row
Supinated Banded Bent Over Row
Double Dumbbell Supinated Bent Over Rows
Bodyweight Metcon
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Bodyweight: Strength (Checkmark)
Every 2:30 minutes x 3 sets
12 Tempo Object Pullover @2121 OR Superman with Scapular Retraction
20 second Single Leg Wall Sit (each)
Athletes Notes
Demo Videos
Object Lat Pull Over – you can use any house hold or hotel item that adds resistance (like this backpack)
Superman with Scapular Retraction
TEMPO EXPLANATION:
You will lower the object back for 2 seconds, hold for 1 second, bring it forward for 2 seconds, pause at the top starting position for 1 second before restarting the next rep.
Single Leg Wall Sit – this is going to be tricky if you have never done it before.
Scale this by either shortening the time OR sitting up a little more at a 45 degree angle instead of a 90 degree angle
Flow
0:00 – 2:30
12 Tempo Object Lat Pullover, 20 second Single Leg Wall Sit (left), 20 second Single Leg Wall Sit (right), rest the time remaining.
2:30 – 5:00
Repeat for set 2
5:00 – 7:30
Repeat for set 3
Scaled
Every 2:30 x 3 sets
12 Superman with Scapular Retraction (no tempo)
30 second Wall Sit at most challenging angle.
Mayhem Moms
Every 2:30 minutes x 3 sets
12 Object Lat Pull Over OR 6 Birddog (each side)
20 second Single Leg Wall Sit (each) OR 40 second Wall Sit
Bodyweight: The Phantom Menace (Time)
3 Rounds
400m Run
30 Sit Ups
20 Air Squats
Time Cap: 15 Minutes
Athletes Notes
Workout Strategy and Flow
Run: We need to be sure that we are running at a sustainable pace that won’t leave us needing a long rest before we start the sit ups. Find that sweet spot that allows you to finish the run under 2:15 each time.
Sit Ups : smooth is fast here. If you need to break, take a planned break at 16. This was you are over the hump of the halfway mark and only have 14 remaining.
Air Squats – you got these. This is likely going to be the easiest part of the workout for you. Don’t get sloppy with your form just because you are trying to go fast! Get low in the squat and stand tall at the top each rep.
Substitution
Remember I am your biggest advocate for running….even if you think you aren’t great at it…even if you don’t like it….I want you to challenge yourself and RUN. That’s how you get better 🙂
Option 1: Run for 2 minutes, don’t worry the distance, just run each round for 2 minutes
Option 2: Run for 2 minutes on Round 1, whatever distance you get on Round 1 is your distance you need to run to on Rounds 2 and 3 (Even if it takes you a few seconds longer)
If you physically cannot run or weather has you stuck inside, complete 2 minutes of High Knees to Jumping Jacks OR High Knees OR Skipping in Place
Yes…IF you have access to equipment you can sub machines. Calorie Conversion Chart HERE
Backpack Option
3 Rounds
400m Backpack Run
30 Backpack Sit Up
20 Backpack Thruster
Scaled
3 Rounds
2:00 of Standing Marches
30 Quarter Sit Ups
20 Squat to Chair
Mayhem Moms
3 Rounds for Time:
2:00 of Controlled Skipping in Place
30 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
20 Air Squats
Minimal Metcon
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Minimal: Strength (3 Rounds for weight)
Every 2:30 minutes x 3 sets
12 Tempo Dumbbell Lat Pullover @2121
20 second Single Leg Wall Sit (each)
Athletes Notes
Demo Videos
Lying Dumbbell Pullover on Bench or Box
if you don’t have access to a bench or box, perform these on the floor as Lying Dumbbell Pullovers
TEMPO EXPLANATION:
You will lower the dumbbell back for 2 seconds, hold for 1 second, bring it forward for 2 seconds, pause at the top starting position for 1 second before restarting the next rep.
Single Leg Wall Sit – this is going to be tricky if you have never done it before.
scale this by either shortening the time OR sitting up a little more at a 45 degree angle instead of a 90 degree angle
Flow
0:00 – 2:30
12 Tempo Dumbbell Lat Pullover, 20 second Single Leg Wall Sit (left), 20 second Single Leg Wall Sit (right), rest the time remaining.
2:30 – 5:00
Repeat for set 2
5:00 – 7:30
Repeat for set 3
Mayhem Moms
Every 2:30 minutes x 3 sets
12 Tempo Lying Dumbbell Pullovers @2121
20 second Single Leg Wall Sit (each) OR 40 second Wall Sit
Minimal: The Phantom Menace (Time)
3 Rounds for Time:
400m Run
30 Sit Ups
20 Single Dumbbell Thruster (10 each arm – switch as needed) (50/35)
Time Cap: 15 Minutes
Athletes Notes
Workout Strategy and Flow
Run: We need to be sure that we are running at a sustainable pace that won’t leave us needing a long rest before we start the sit ups. Find that sweet spot that allows you to finish the run under 2:15 each time.
Sit Ups : smooth is fast here. If you need to break, take a planned break at 16. This was you are over the hump of the halfway mark and only have 14 remaining.
Single Dumbbell Thruster : I am leaving it up to you today on how you want to switch these. You MUST do 10 on each arm. So you can switch every single rep, you can switch every 5, you can switch after you’ve done all 10 on one side…..you choose.
My piece of advice: Start on your “weaker” arm which is usually your non-dominant arm.
Substitution
Remember I am your biggest advocate for running….even if you think you aren’t great at it…even if you don’t like it….I want you to challenge yourself and RUN. That’s how you get better 🙂
Option 1: Run for 2 minutes, don’t worry the distance, just run each round for 2 minutes
Option 2: Run for 2 minutes on Round 1, whatever distance you get on Round 1 is your distance you need to run to on Rounds 2 and 3 (Even if it takes you a few seconds longer)
If you physically cannot run or weather has you stuck inside, complete 2 minutes of High Knees to Jumping Jacks OR High Knees OR Skipping in Place
Yes…IF you have access to equipment you can sub machines. Calorie Conversion Chart HERE
Mayhem Moms
3 Rounds for Time:
2:00 of Controlled Skipping in Place
30 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
20 Single Dumbbell Thruster (10 each arm – switch as needed)
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Optional: April Ab Challenge (No Measure)
Challenge: Complete the Daily Ab Workout (Monday through Saturday).
* NOTE: The Ab Challenge pieces are not directly integrated with At Home. This is an optional challenge that is an extra add-on. The challenge will not fit into the 30-minute time frame and there may also be days where you may see repeat core movements if you do the challenge in addition to At Home.
Athletes Notes
Challenge: Complete ALL 26 Daily Ab Challenge Workouts in April.
There will be an April Ab Challenge Workout written every Monday, Tuesday, Wednesday, Thursday, Friday and Saturday; with Sundays being completely off.
This is a challenge that ANY fitness level can participate in. You will find Scaled and Mayhem Mom options for each daily Ab workout.
Weekly Schedule
Max Mondays
Tabata Tuesdays
AMRAP Wednesdays
For Time Thursdays
Chipper Fridays
Static Hold Saturdays.
Reminder:
The Ab Challenge pieces are not directly integrated with At Home. This is an optional challenge that is an extra add-on. The challenge will not fit into the 30-minute time frame and there may also be days where you may see repeat core movements if you do the challenge in addition to At Home.
Challenge Prize:
2 Random Winners (who complete all days) will win a $50 Gift Card to Mayhem Nation Apparel!
To be considered eligible for the prize:
Do I need to log my score?
You need to log your score for the daily ab workouts every day that they are listed in SugarWOD.
The score may be a check mark, time domain or rounds/rep count.
Where will the workouts be located?
At the bottom of the At Home Program every day in April. (EXCEPT for Sundays)
Do I have to do this specific workout EVERY single day?
If you want to be eligible for the prize, you need to complete all of the workouts that are written.
We prefer that you complete them on the day they are listed, but if you need to take a rest day and complete one of them Sunday that is okay. Just be sure it is logged!
What if I am too sore to continue?
If you sense that this challenge could be detrimental to your health, please do NOT continue.
April Ab Challenge – Day 1 (OPTIONAL) (3 Rounds for reps)
3 Sets:
1:00 Max Alternating Leg V-ups
1:00 Max Mountain Climbers
1:00 Max Sit Ups
1:00 Rest
Athletes Notes
Scoring
Alternating Leg V-Ups are always scored as [each leg = one rep] because of the word “alternating”.
Because Mountain Climbers are a quick movement with lots of reps, we will count these as left leg + right leg is 1 rep.
Set 1 Score: Alternating Leg V-Up + Mountain Climbers + Sit Ups from set 1
Set 2 Score: Alternating Leg V-Up + Mountain Climbers + Sit Ups from set 2
Set 3 Score: Alternating Leg V-Up + Mountain Climbers + Sit Ups from set 3
Workout Flow
This is a ‘max rep’ workout each minute….meaning you will be aiming to get as many repetitions of that movement as possible in the minute allotted. You will aim not to rest until the 4th minute of each set. If you take a break during the movements, try to make it QUICK.
0:00 – 1:00 Max Alternating Leg V-ups
1:00 – 2:00 Max Mountain Climbers
2:00 – 3:00 Max Sit Ups
3:00 – 4:00 Rest
4:00 – 8:00 Repeat for set 2
8:00 – 12:00 Repeat for set 3
Demo Videos
Alternating V-Ups
Mountain Climber
Sit Ups
Scaled and Mayhem Moms Options
Modified Alternating Leg V Ups or Seated Toe Taps
Elevated Mountain Climbers
Quarter Sit Ups or PhysioBall Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning