Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
15 seconds of Standing Marches
5 Inchworms to Push up
10 second Hollow Hold
10 Dead Bug Floor Angels
5 Single Arm Rows (each)
*If doing kipping pull ups, perform 5 hanging shrugs and 5 kip swings
Athletes Notes
Standing Marches
Inchworm to Pushup
Hollow Hold OR Boat Hold
Dead Bug Floor Angel
Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row Explanation
If doing kipping pull ups: Hanging Shrugs + Beat Swing – aka Kip Swing
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Bodyweight Metcon
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Bodyweight: Strength (Checkmark)
Every 3 minutes x 3 sets
10 Tempo Bodyweight Single Leg RDLs @2121 (each)
Athletes Notes
Demo Video
Bodyweight Single Leg RDL
TEMPO EXPLANATION
Standing tall, hinge forward for 2 seconds, pausing for 1 second at the bottom, then take 2 seconds to stand back up to starting position, pausing for 1 second at the top. Repeat for 10 total reps on 1 side, then complete same thing on the other side.
Flow
0:00 – 3:00
10 Tempo Bodyweight Single Leg RDLs (left), 10 Tempo Bodyweight Single Leg RDLs (right), rest the remainder of time
3:00 – 6:00
Repeat for set 2
6:00 – 9:00
Repeat for set 3
Scaled
10 Wall Assisted Single Leg RDL (EACH) OR 20 Bodyweight RDL – No tempo here, just work on single leg balance OR just quality movement.
Mayhem Moms
No modification OR Complete as Wall Assisted Single Leg RDL if needed
Bodyweight: Philly Cheesesteak (Time)
2 Rounds for Time:
15 Towel Rows or Banded Rows or Kipping Pull Ups
30 Hand Release Push Ups
60 Alternating Leg V Ups
Time Cap: 12 Minutes
Athletes Notes
Workout Strategy and Flow
This is a 2 round workout. It is important that you keep that in mind when approaching round 1. You don’t want to go super fast in the first round, just to hit a wall and go slow in the second round.
Towel Rows OR Banded Bent Over Row OR Kipping Pull Up – You should feel proficient in the kipping pull up if you choose to go this route! Remember this is a total of 30 reps.
Hand Release Push Ups – let’s aim to do sets of 5+ here. If you cannot complete 5 or more at a time without pausing / stopping to shake it out, then let’s scale back the progression (see the substitution options below)
Alternating Leg V-Up – remember this ‘alternating’ word means that every rep you are changing sides AND it means that every side counts as a rep. So left leg is 1 rep, right leg is 2 reps, left leg is 3 reps…..and so on.
Substitution
Hand Release Push Ups:
Knee Hand Release Push Ups
Knee Push Ups
Incline Push Ups
Elevated Knee Push Ups
Backpack Option
2 Rounds:
15 Backpack Bent Over Row
30 Backpack Push Ups
60 Alternating Leg V-Up (no backpack)
Scaled
2 Rounds:
15 Towel Rows or Banded Bent Over Row
30 Elevated Knee Push Ups
60 Seated Toe Taps
Mayhem Moms
2 Rounds:
15 Towel Rows or Banded Bent Over Row
30 Knee Push Ups or Incline Push Ups
60 Modified Alternating Leg V Ups
Minimal Metcon
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Minimal: Strength (3 Rounds for weight)
Every 3 minutes x 3 sets
10 Tempo Single Dumbbell Single Leg RDLs @2121 (each)
Athletes Notes
Demo Video
Single Leg Dumbbell RDL
TEMPO EXPLANATION
Standing tall, hinge forward for 2 seconds, pausing for 1 second at the bottom, then take 2 seconds to stand back up to starting position, pausing for 1 second at the top. Repeat for 10 total reps on 1 side, then complete same thing on the other side.
Flow
0:00 – 3:00
10 Tempo Single Dumbbell Single Leg RDLs (left), 10 Tempo Single Dumbbell Single Leg RDLs (right), rest the remainder of time
3:00 – 6:00
Repeat for set 2
6:00 – 9:00
Repeat for set 3
Mayhem Moms
No modification OR Complete as Wall Assisted Single Leg RDL if needed
Minimal: Philly Cheesesteak (Time)
2 Rounds:
15 Double Dumbbell Bent Over Row (2×50/35)
30 Hand Release Push Ups
60 Alternating Leg V Ups
Time Cap: 12 Minutes
Athletes Notes
Workout Strategy and Flow
This is a 2 round workout. It is important that you keep that in mind when approaching round 1. You don’t want to go super fast in the first round, just to hit a wall and go slow in the second round.
Double Dumbbell Bent Over Row – be smart about the weight you select and how you approach these. Technically speaking you should be able to complete 15 unbroken with the weight you choose. I don’t recommend doing that right off the bat, as you may regret it by round 2, BUT the weight should make that feel possible to do. I would recommend breaking it up as 8 + 7
Hand Release Push Ups – let’s aim to do sets of 5+ here. If you cannot complete 5 or more at a time without pausing / stopping to shake it out, then let’s scale back the progression (see the substitution options below)
Alternating Leg V-Up – remember this ‘alternating’ word means that every rep you are changing sides AND it means that every side counts as a rep. So left leg is 1 rep, right leg is 2 reps, left leg is 3 reps…..and so on.
Substitution
Hand Release Push Ups:
Knee Hand Release Push Ups
Knee Push Ups
Incline Push Ups
Elevated Knee Push Ups
Mayhem Moms
2 Rounds:
15 Double Dumbbell Bent Over Row
30 Knee Push Ups or Incline Push Ups
60 Modified Alternating Leg V Ups
Acccessory
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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 7 (Optional) (3 Rounds for reps)
3 Sets:
1:00 Max Alternating Leg V-ups
1:00 Max Alternating Plank Walks (aka “Plank Up Down”)
1:00 Max Leg Lifts
1:00 Rest
Athletes Notes
Scoring
Alternating Leg V-Ups and Plank Walks are always scored as each leg counts as a rep because of the word “alternating”
Set 1 Score: Alt. Leg V-Up + Alt. Plank Up Walks + Leg Lifts from set 1
Set 2 Score: Alt. Leg V-Up + Alt. Plank Up Walks + Leg Lifts from set 2
Set 3 Score: Alt. Leg V-Up + Alt. Plank Up Walks + Leg Lifts 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.
FLOW
0:00 – 1:00 Max Alternating Leg V-ups
1:00 – 2:00 Max Alternating Plank Walks
2:00 – 3:00 Max Leg Lifts
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
Alternating Plank Walk – this video shows it being done all on the same arm. Switch arms every rep.
Leg Lifts
Scaled and Mayhem Moms Options
Modified Alternating Leg V Ups or Seated Toe Taps
Alternating Plank Walk – complete these on an elevated surface OR on your knees if needed!
Complete Modified Flutter Kick in place of the leg lifts