Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 rounds
2 Inchworms to Push Up
25ft Walk Forwards on Toes
25ft Walk Backwards on Toes
25ft Walking Hamstring Stretch
25ft Samson Lunge Stretch
25ft Bunny Hops
50ft Shuttle Run
…then into..
2 Rounds:
3 Wide Push Ups (or scaling option you’re using in workout)
3 Bodyweight RDLs or 3 Suitcase Deadlifts (each)
3 V-Ups (or scaling option you’re using in workout)
Athletes Notes
Inchworm to Pushup
Walk Forwards on Toes
—-same thing but now walk backwards
Walking Hamstring Stretch
Walking Samson Lunge Stretch
Bunny Hops
If you don’t have the space to do all of that, complete it standing in place!!!
Wide Push Ups
Bodyweight RDL or Single Arm Dumbbell Suitcase Deadlift
V-Ups
Bodyweight + Minimal: Strength (3 Rounds for reps)
3 sets:
5-10 Wide Push Ups
-rest 60 seconds between sets-
**choose a rep range you can stick with for all 3 sets. Reps are done unbroken.
Athletes Notes
Demo Video
Wide Push Ups – These are a wider position than usual. Elbows will be more at 90 degrees
Flow
Today you get to choose your rep range. You should choose a rep range that allows you to be consistent over the 3 sets. So if you start with 10 ideally you stay with 10 for all 3 sets.
The reps should be done completely without stopping!
Backpack Option
3 sets:
5-10 Backpack Wide Push Ups
-rest 60 seconds between sets-
Scaled
3 sets:
5-10 Elevated Knee Push Ups
-rest 60 seconds between sets-
Mayhem Moms
3 sets:
5-10 Wide Knee Push Ups OR Wide Incline Push Ups
-rest 60 seconds between sets-
Bodyweight Metcon
()
Bodyweight: “Just smile and wave boys. Smile and wave.” (2 Rounds for reps)
AMRAP 5:00
15 Bodyweight RDLs or Banded Good Mornings
40 second High Plank
-rest 5:00
AMRAP 5:00
15 V-Ups
5 Shuttle Run (50ft)
Athletes Notes
Workout Strategy and Flow
2 AMRAPs today with a big break between. Approach each workout with a high intensity since you will have a larger chunk of time to recover before the next AMRAP.
Depending on how you’re feeling today (from the previous workouts this week) see if you can stay steady with 1 round per minute in each AMRAP. If you got more in the tank push it to see if you can get more than that.
Bodyweight RDL or Banded Good Mornings
High Plank Hold : Should be aiming to hold for full 40 seconds. If you need to drop 1 time, then work to accumulate 40 seconds total!!! If you have to drop multiple times, see Scaled for a better alternative movement for you.
V-Up : I’d love for you to go unbroken with the 15 here if you can. BUT if not, then it should only take you 2 sets each time to get to 15. If it is taking you more sets, then I recommend scaling the movement.
Shuttle Run : 50 ft shuttle run…so down 25ft and back 25ft is 1 rep. We got 5 of these. Focus on your breathing here.
FLOW
0:00 – 5:00 Complete as many rounds as you can of 15 Bodyweight RDLs and 40 second High Plank
5:00 – 10:00 Rest
10:00 – 15:00 Complete as many rounds as you can of 15 V-Ups and 5 Shuttle Run.
Substitution
Sub V-Ups with Tuck Ups or Modified Tuck Ups . Ideally you are NOT subbing alternating leg v-ups as those are working slightly different muscles
Shuttle Runs —> If you don’t have the space for these complete 30 seconds of High Knees to Lateral Shuffle
Backpack Option
AMRAP 5:00
15 Backpack Deadlifts
40 second High Plank with Backpack on
-rest 5:00
AMRAP 5:00
15 Backpack Sit Up
5 Backack Shuttle Run or Shuttle Run (no backpack) (50ft)
Scaled
AMRAP 5:00
15 Bodyweight RDL Wall Tap
40 second Knee Plank
-rest 5:00
AMRAP 5:00
15 Quarter Sit Ups
30 seconds of Standing Marches
Mayhem Moms
AMRAP 5:00
15 Bodyweight RDL or Banded Good Mornings
40 seconds of High Plank Hold
-rest 5:00
AMRAP 5:00
15 Modified L-Crunch or Pelvic Tilts – these are especially good for women who are experiencing coning
30 seconds of Controlled High Knees to Lateral Shuffle
Minimal Metcon
()
Minimal: “Just smile and wave boys. Smile and wave.” (2 Rounds for reps)
AMRAP 5:00
15 Dumbbell Deadlift (2×50/35)
100ft Dumbbell Farmers Carry (2×50/35)
-rest 5:00
AMRAP 5:00
15 V-Ups
5 Shuttle Run (50ft)
Athletes Notes
Workout Strategy and Flow
2 AMRAPs today with a big break between. Approach each workout with a high intensity since you will have a larger chunk of time to recover before the next AMRAP.
Beware AMRAP 1 is going to be grippy.
Depending on how you’re feeling today (from the previous workouts this week) see if you can stay steady with 1 round per minute in each AMRAP. If you got more in the tank push it to see if you can get more than that.
Dumbbell Deadlift : you should be capable of moving this weight for 15 unbroken deadlifts, however I would not suggest doing that because the dumbbell farmers carry is going to tax your grip quickly. Instead split into 8 and 7 with minimal rest period.
Double Dumbbell Farmer’s Carry : Just like a shuttle run complete these as down 25ft, back 25ft, down 25ft, back 25ft for 100ft total. Stay steady here, aiming to complete these in 40 seconds or less. Break at the 50ft mark if needed to save your grip.
V-Up : I’d love for you to go unbroken with the 15 here if you can. BUT if not, then it should only take you 2 sets each time to get to 15. If it is taking you more sets, then I recommend scaling the movement.
Shuttle Run : 50 ft shuttle run…so down 25ft and back 25ft is 1 rep. We got 5 of these. Focus on your breathing here.
FLOW
0:00 – 5:00 Complete as many rounds as you can of 15 Dumbbell Deadlift and 100ft Dumbbell Farmers Carry.
5:00 – 10:00 Rest
10:00 – 15:00 Complete as many rounds as you can of 15 V-Ups and 5 Shuttle Run.
Substitution
If you don’t have space to complete 100ft Farmer’s Carry then complete 40 seconds of Double Dumbbell Farmer’s Carry Marches
Sub V-Ups with Tuck Ups or Modified Tuck Ups . Ideally you are NOT subbing alternating leg v-ups as those are working slightly different muscles
Shuttle Runs —> If you don’t have the space for these complete 30 seconds of High Knees to Lateral Shuffle
Mayhem Moms
AMRAP 5:00
15 Double Dumbbell Farmer’s Carry OR Elevated Sumo Dumbbell Deadlifts
40 seconds of Double Dumbbell Farmer’s Carry Marches or just hold them in place for 40 seconds.
-rest 5:00
AMRAP 5:00
15 Modified L-Crunch or Pelvic Tilts – these are especially good for women who are experiencing coning
30 seconds of Controlled High Knees to Lateral Shuffle
Acccessory
Bonus Stretching (Checkmark)
1:00 Pancake Stretch
1:00 Child’s Pose
*repeat for a second round if you have time
Athletes Notes
Pancake Stretch
Child’s Pose
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 M30. 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 M30.
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 M30. 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 M30.
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 Mayhem 30 Program every day in April. (EXCEPT for Sundays)
Do I have to do this specific workout EVERY single day?
If you are wanting to be eligible for you 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 16 (Optional) (3 Rounds for time)
3 Sets:
20 Side Plank Hip Dips (Left)
20 Side Plank Hip Dips (Right)
20 Mountain Climbers (L+R=1)
-rest 1:00 between sets-
Athletes Notes
Scoring
We are scoring the time it takes us to complete each set.
Workout Strategy
Each of these sets should be “fast pace” style, aiming to get a repeatable and consistent time across the 3 sets.
Flow
20 Side Plank Hip Dips (Left), 20 Side Plank Hip Dips (Right), 20 Mountain Climbers (L+R=1)
-rest 1:00-
20 Side Plank Hip Dips (Left), 20 Side Plank Hip Dips (Right), 20 Mountain Climbers (L+R=1)
-rest 1:00-
20 Side Plank Hip Dips (Left), 20 Side Plank Hip Dips (Right), 20 Mountain Climbers (L+R=1)
Demo Videos
Side Plank Hip Dip – 1 rep is complete when you lightly tap your hip to the floor and return to the original side plank position.
Mountain Climber
Scaled and Mayhem Moms
Modified Side Plank Hip Dip
Elevated Mountain Climber