Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
6:00 Clock
20 Tibialis Raises
3 Elbow to Floor Stretch (each)
3 Push Ups to Downward Dog – pause for 3 seconds in downward dog
3 Sit Ups
3 Dumbbell Snatch (each) (Minimal Only)
30 Seconds of No Push Up Burpees
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Elbow to Floor Stretch
Push Up to Downward Dog w/Explanation
Sit Up Variations
Dumbbell Snatch
No Push Up Burpees – aka up downs
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 Sets:
12 Towel Bicep Curls to Strict Press OR Banded Bicep Curl to Strict Press
-rest 90 seconds between sets-
Athletes Notes
Demo Video
Banded Curl to Strict Press (same idea with the towel) – Should be able to perform all 12 with quality form and control.
Flow
12 Banded Bicep Curl to Strict Press
-rest 90 seconds-
12 Banded Bicep Curl to Strict Press
-rest 90 seconds-
12 Banded Bicep Curl to Strict Press
Scaled and Mayhem Mom
No modification
Bodyweight: The Wrath of Khan (Time)
For Time
16-14-12-10-8
Burpees to Target
32-28-24-20-16
V-Ups
Athletes Notes
Workout Strategy and Flow
The rep scheme may be confusing, so to help you understand – the burpees to target goes down by 2 reps each time and the v-ups will always be 2x the # of burpees to target.
Burpee to Target – remember these can be any target that forces you to jump (a spot on your wall, a tree branch, a pull up bar, a door frame, etc). Just focus on steady movement through these reps, aiming not to lay on the floor for too long between reps.
V-Up : these are going to be a challenge. Even if you can complete them unbroken, I would recommend a quick break at the halfway point, especially in the 32, 28, and 24 reps.
Be aware of the way the v-ups and burpees will affect one another.
FLOW
16 Burpees to Target, 32 V-Ups, 14 Burpees to Target, 28 V-Ups, 12 Burpees to Target, 24 V-Ups, 10 Burpees to Target, 20 V-Ups, 8 Burpees to Target, 16 V-Ups
Substitution
V-Ups should be scaled to either Tuck Ups or Modified Tuck Ups
Backpack Option
For Time
16-14-12-10-8
Backpack Devil Press
32-28-24-20-16
Backpack Sit Up
Scaled
For Time
16-14-12-10-8
Elevated Up Downs with NO Jump
32-28-24-20-16
Quarter Sit Ups
Mayhem Moms
For Time:
16-14-12-10-8
Modified Burpee
32-28-24-20-16
Quarter Sit Ups
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 Sets:
12 Crush Grip Dumbbell Bicep Curls to Strict Press
-rest 90 seconds between sets-
Athletes Notes
Demo Video
Crush Grip Dumbbell Curl to Strict Press – these should be performed at a weight you can do all 12 with quality form and control.
Flow
12 Crush Grip Dumbbell Bicep Curls to Strict Press
-rest 90 seconds-
12 Crush Grip Dumbbell Bicep Curls to Strict Press
-rest 90 seconds-
12 Crush Grip Dumbbell Bicep Curls to Strict Press
Mayhem Moms
No modification
Minimal: The Wrath of Khan (Time)
For Time
16-14-12-10-8
Single Dumbbell Devil Press (50/35)
32-28-24-20-16
V-Ups
Athletes Notes
Workout Strategy and Flow
The rep scheme may be confusing, so to help you understand – the Devil Press goes down by 2 reps each time and the v-ups will always be 2x the # of devil press.
Single Dumbbell Devil Press – these are alternating arms each rep. Every arm counts as a rep. These are going to become increasingly difficult as your core gets fatigued from the v-ups. The weight should allow for steady movement through these.
V-Up : these are going to be a challenge. Even if you can complete them unbroken, I would recommend a quick break at the halfway point, especially in the 32, 28, and 24 reps.
FLOW
16 Single Dumbbell Devil Press, 32 V-Ups, 14 Single Dumbbell Devil Press, 28 V-Ups, 12 Single Dumbbell Devil Press, 24 V-Ups, 10 Single Dumbbell Devil Press, 20 V-Ups, 8 Single Dumbbell Devil Press, 16 V-Ups
Substitution
V-Ups should be scaled to either Tuck Ups or Modified Tuck Ups
Mayhem Moms
For Time:
16-14-12-10-8
Modified Single Arm Dumbbell Devil Press
32-28-24-20-16
Quarter Sit Ups
Accessory
Bonus Stretching (No Measure)
2 Rounds
:30 Seal Stretch
1:00 Pigeon Stretch (each)
Athletes Notes
Seal Stretch
Pigeon 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 – FINAL DAY (Optional) (2 Rounds for reps)
Tabata: 8 Rounds of each
20 seconds on/10 seconds off
– Heel Taps
– Superman Hold
Athletes Notes
Scoring
Set 1 Score = Accumulation of reps for Heel Taps. We will score as Left side + Right side = 1 Rep
Set 2 Score = Accumulation of reps for Superman Holds. We will score as every second counts as a rep. So if you hold for the full 20 seconds, you will have 20 reps.
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 = Heel Taps
Minutes 4:00-8:00 = Superman Hold
Clock time
:00 to :20 = Max reps of heel taps
:20 to :30 = Rest
:30 to :50 = Max reps of heel taps
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of heel taps
1:20 to 1:30 = Rest
1:30 to 1:50 = Max reps of heel taps
1:50 to 2:00 = Rest
2:00 to 2:20 = Max reps of heel taps
2:20 to 2:30 = Rest
2:30 to 2:50 = Max reps of heel taps
2:50 to 3:00 = Rest
3:00 to 3:20 = Max reps of heel taps
3:20 to 3:30 = Rest
3:30 to 3:50 = Max reps of heel taps
3:50 to 4:00 = Rest/transition to next movement
Then you would immediately start into the next tabata for Superman Holds.
Demo Videos
Heel Taps
Superman Hold
Scaled and Mayhem Mom Options
No modification for heel taps.
Birddog – hold for half the time on one side and half the time on the other side!