Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Birddogs (each)
5 Scorpions** (each)
10 Prone Y Raises
5 Inchworms to Hollow
20 seconds of Plank Jacks
**Pause for 2 seconds and give that bicep/shoulder a nice stretch
Athletes Notes
Plank Jack
Prone Y Raises
Birddog
Scorpion Stretch – pause here and feel the stretch in the bicep/shoulder
Inchworm to Hollow
Bodyweight + Minimal: Core (RETEST) (Time)
RETEST DAY
For time:
50 Sit Ups
50 Alternating Leg V-Ups
50 second Hollow Hold
-rest 3:00-
50 second Hollow Hold
50 Alternating Leg V-Ups
50 Sit Ups
**Original Test Day: March 5, 2024
Athletes Notes
Time Cap Per Set:
5:00 Minutes
Workout Strategy and Flow
LOOK AT YOUR ORIGINAL TEST NOTES TO YOURSELF. See what past you wants to remind present-day you of before you begin this workout again.
In case you forgot OR this is your first time doing this workout….this one is gonna take some grit to get through. Specifically those hollow holds.
We want speed in the sit ups and alternating leg v-ups and we also want consistency in time between set 1 and set 2.
Soak up the 3 minute rest. It will be necessary to ensure your core is ready to hit the second portion just as hard.
Sit Ups
RX+ Option: Straight Leg Situp (arms crossed, legs straight)
Alternating Leg V-Up
Hollow Hold
you must accumulate 50 seconds in each hold. If you have to break at the 25 second mark, that is okay…but that means the clock will keep ticking while you rest and then you still need to accumulate 25 more seconds.
Ideally we are aiming for an unbroken 50 seconds.
Challenge yourself here to hold to a true hollow hold standard as shown in demo video
Substitution
See sit up and alternating leg v-up subs below in Scaled
Hollow Hold Progressions
Scaled
For time:
50 Quarter Sit Ups
50 Seated Toe Taps
50 second Boat Hold or Knee Plank
-rest 3:00-
50 second Boat Hold or Knee Plank
50 Seated Toe Taps
50 Quarter Sit Ups
Mayhem Moms
For time:
50 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
50 Modified Alternating Leg V Ups
50 second Boat Hold
-rest 3:00-
50 second Boat Hold
50 Modified Alternating Leg V Ups
50 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
Bodyweight Metcon
()
Bodyweight: Pineapple (4 Rounds for reps)
EMOM 12 Minutes
(45 seconds on; 15 seconds off)
Minute 1: Towel Rows OR Banded Rows OR Kipping Pull Ups
Minute 2: Push Ups
Minute 3: Rest
Athletes Notes
Scoring
Please note there are 4 sets for you to score. Each Set score will be the Rows + Push up reps accumulated.
Workout Strategy and Flow
Love a fun little functional pump session. You’re going to want a mirror pic after this one. 💪
Remember you will work for 45 seconds of the minute and you will rest and transition for 15 seconds. So we want to be moving for the entire 45 seconds. If we need a break, let’s make it QUICK to shake it out and get right back to it.
Be smart about the push ups. If you think/know you’re going to reach failure in this workout, it is best to just START the workout completing the push ups in a scaled version so you make it the entire workout without failing any reps.
Towel Rows OR Banded Bent Over Row OR Kipping Pull Up
Push Ups : even though you are going to going fast here, please be sure we are still going through the full range of motion (chest to floor and elbows locked out at top of rep)
FLOW
0:00 – 0:45 Max Towel Rows OR Banded Rows OR Kipping Pull Ups
0:45 – 1:00 Rest and Transition
1:00 – 1:45 Max Push Ups
1:45 – 2:00 Rest and transition
2:00 – 3:00 Complete Rest
3:00 – 6:00 Complete set 2
6:00 – 9:00 Complete set 3
9:00 – 12:00 Complete set 4
Substitution
Push Up Scaling Options:
Incline Push Ups
Knee Push Ups
Elevated Knee Push Ups
Backpack Option
EMOM 12 Minutes
(45 seconds on; 15 seconds off)
Minute 1: Backpack Bent Over Row
Minute 2: Backpack Push Ups
Minute 3: Rest
Scaled
EMOM 12 Minutes
(45 seconds on; 15 seconds off)
Minute 1: Towel Rows OR Banded Bent Over Row
Minute 2: Elevated Knee Push Ups
Minute 3: Rest
Mayhem Moms
EMOM 12 Minutes
(45 seconds on; 15 seconds off)
Minute 1: Towel Rows OR Banded Bent Over Row
Minute 2: Knee Push Ups or Incline Push Ups
Minute 3: Rest
Minimal Metcon
()
Minimal: Pineapple (4 Rounds for reps)
EMOM 12 Minutes
(45 seconds on; 15 seconds off)
Minute 1: Crush Grip Dumbbell Bent Over Rows (50/35)
Minute 2: Push Ups
Minute 3: Rest
Athletes Notes
Scoring
Please note there are 4 sets for you to score. Each Set score will be the Rows + Push up reps accumulated.
Workout Strategy and Flow
Love a fun little functional pump session. You’re going to want a mirror pic after this one. 💪
Remember you will work for 45 seconds of the minute and you will rest and transition for 15 seconds. So we want to be moving for the entire 45 seconds. If we need a break, lets make it QUICK to shake it out and get right back to it.
Be smart about the push ups. If you think/know you’re going to reach failure in this workout, it is best to just START the workout completing the push ups in a scaled version so you make it the entire workout without failing any reps.
Crush Grip Dumbbell Bent Over Row
Push Ups : even though you are going to going fast here, please be sure we are still going through the full range of motion (chest to floor and elbows locked out at top of rep)
FLOW
0:00 – 0:45 Max Crush Grip Dumbbell Bent Over Rows
0:45 – 1:00 Rest and Transition
1:00 – 1:45 Max Push Ups
1:45 – 2:00 Rest and transition
2:00 – 3:00 Complete Rest
3:00 – 6:00 Complete set 2
6:00 – 9:00 Complete set 3
9:00 – 12:00 Complete set 4
Substitution
Push Up Scaling Options:
Incline Push Ups
Knee Push Ups
Elevated Knee Push Ups
Mayhem Moms
EMOM 12 Minutes
(45 seconds on; 15 seconds off)
Minute 1: Crush Grip Dumbbell Bent Over Row
Minute 2: Knee Push Ups or Incline Push Ups
Minute 3: Rest
Accessory
Bonus Stretching (No Measure)
2 rounds:
:30 Bicep Wall Stretch (each)
1:00 Seal Stretch
Athletes Notes
Bicep Wall Stretch
Seal Stretch
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 20 (Optional) (2 Rounds for reps)
Tabata: 8 Rounds of each
20 seconds on/10 seconds off
– Alternating Leg V-Ups
– No Push Up Burpees
Athletes Notes
Scoring
Set 1 Score = Accumulation of reps for Alternating Leg V-Ups. With the word “alternating” we are counting EVERY leg as a rep
Set 2 Score = Accumulation of reps for No Push Up Burpees
Workout Flow
A tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest (totaling four minutes).
For this workout, you will have a 8-minute clock going. You will do a full tabata of each movement before moving on to the next movement.
Here is a breakdown of the movements:
Minutes 0:00 – 4:00 = Alternating Leg V-Ups
Minutes 4:00 – 8:00 = No Push Up Burpees
This is how the first part would go:
Clock time :00 to :20 = Max reps of Alternating Leg V-Ups
:20 to :30 = Rest
:30 to :50 = Max reps of Alternating Leg V-Ups
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of Alternating Leg V-Ups
1:20 to 1:30 = Rest
1:30 to 1:50 = Max reps of Alternating Leg V-Ups
1:50 to 2:00 = Rest
2:00 to 2:20 = Max reps of Alternating Leg V-Ups
2:20 to 2:30 = Rest
2:30 to 2:50 = Max reps of Alternating Leg V-Ups
2:50 to 3:00 = Rest
3:00 to 3:20 = Max reps of Alternating Leg V-Ups
3:20 to 3:30 = Rest
3:30 to 3:50 = Max reps of Alternating Leg V-Ups
3:50 to 4:00 = Rest/transition to next movement
Then you would immediately start into the next tabata for No Push Up Burpees.
Demo Videos
Alternating Leg V Ups
No Push Up Burpees a.k.a. Up Downs
Scaled and Mayhem Mom Options
Modified Alternating Leg V Ups or Seated Toe Taps
Complete No Push Up Burpees a.k.a. Up Downs as written OR Elevated Up Down with Jump