Crossfit Lillington – Mayhem Affiliate – At Home
Mayhem 30 Hard Challenge: Day 7 (AMRAP – Reps)
To successfully complete this challenge, you must complete all of the following tasks every day from September 1st – September 30th.
Complete two 30 minute workouts (at least one workout MUST be outside)*
Drink 2/3 of your bodyweight in ounces of water*
Example: If you weigh 200 lbs, you will need to drink a minimum of 133 oz of water each day
Read 10+ pages in a non-fiction book
Consume zero alcohol for the entire 30 days
Choose any diet and stick with it
No cheat meals
Take a daily progress picture
Optional – write in the comments which Diet / Meal Plan you are following 🙂
Yes…if this looks familiar it is because this is a condensed version of the 75 Hard program, which you may have heard of.
LOGGING:
You will log the number “7” if you completed the ENTIRE 7 bullet points
Our hope is that every single day of September you are able to log a “7”
FAQs
How does Mayhem 30 Hard work?
This challenge is based on the honor system. We are pushing your mental limits for 30 days and asking that you honestly complete every single day as it is written.
What happens if you miss a day?
In the original 75 Hard Challenge (which this challenge is based on), if you miss an item on any day, you would have to start the entire challenge over with Day 1. For the sake of this challenge, we are asking that you try your best to complete every single day as it’s written for the entire 30 days. However, if you miss a day, we understand. Just comment on what part you missed and how you’re going to ensure that you don’t miss that part tomorrow.
We do two 30-minute workouts a day?
Yes. We recommend that one of these workouts is from Mayhem Programming (M30, M60, Bodybuilding, etc.) and that the other is an outdoor physical activity such as going for a walk/jog/run, playing a sport, playing with your kids, yoga, etc. Another Mayhem Workout works too. Just remember that at least one of your workouts needs to be outside.
What diet should I do?
You choose the diet you want to stick with for 30 days. It could be tracking macros, logging your food, Intermittent Fasting, Paleo, Whole 30, etc. Pick something that you feel you can stick with for 30 days. If the listed options all sound too overwhelming, you can choose a habit-based diet approach by setting up a few habits for your personalized diet that you need to adhere to. For example, “no snacks after dinner”. Habits are a great way to diet in a way that can be customized to work best for you and allow you to be successful.
Another great option, if you’re unsure where to start, is to log your food in the app “My Fitness Pal” for 30 days. This is a great way to start to understand if you’re eating too much or too little and to see patterns in how you can improve your diet in the future.
What if I want to do 75 Hard?
If you wish to take it a step further and use this opportunity to begin 75 Hard, we recommend reading further into 75 Hard so that you can ensure you are following their standards. Mayhem 30 Hard is an altered version of this challenge. You can read about the full challenge here .
Warm Up (No Measure)
6:00 Clock
10 Ankle Circles (each)
10 Leg Swings (forward to backward) (each)
10 Single Leg Calf Raises (each)
5 Samson Lunges (each)
30 seconds of Box Step Ups
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Samson Lunges
Single Leg Calf Raises
Box Step Up
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
EMOM 9 Minutes
Minute 1: 15 Bodyweight Bulgarian Split Squats (left)
Minute 2: 15 Bodyweight Bulgarian Split Squats (right)
Minute 3: Rest
Athletes Notes
Demo Videos
Bulgarian Split Squat – your rear foot is elevated. This will require single leg strength, balance and coordination
if having your foot elevated is too difficult for your balance, scale to Static Lunge – split squat on ground
Flow
0:00 – 1:00 15 Bodyweight Bulgarian Split Squats (left) , rest the remainder of time
1:00 – 2:00 15 Bodyweight Bulgarian Split Squats (right) , rest the remainder of time
2:00 – 3:00 Rest
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
Scaled
EMOM 9 Minutes
Minute 1: 15 Wall Assisted Split Squats (left)
Minute 2: 15 Wall Assisted Split Squats (right)
Minute 3: Rest
Mayhem Moms
No modifications. If needed complete this as Bodyweight Split Squat
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
EMOM 9 Minutes
Minute 1: 12 Single Dumbbell Bulgarian Split Squats (left)
Minute 2: 12 Single Dumbbell Bulgarian Split Squats (right)
Minute 3: Rest
Athletes Notes
Demo Videos
Bulgarian Split Squat – you will hold the dumbbell any way that you would like. Your rear foot is elevated. This will require single leg strength, balance and coordination.
Flow
0:00 – 1:00 12 Single Dumbbell Bulgarian Split Squats (left) , rest the remainder of time
1:00 – 2:00 12 Single Dumbbell Bulgarian Split Squats (right) , rest the remainder of time
2:00 – 3:00 Rest
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
Mayhem Moms
If needed complete this as Dumbbell Split Lunge
Bodyweight + Minimal: Cyclone (Time)
5 Rounds for Time:
20 Box Jumps (24”/20”)
10 V-Ups
Athletes Notes
Workout Strategy and Flow
Box Jump – the box height we select today should be something we don’t hesitate to jump to. We have 100 total reps today and our legs will be a bit fatigued heading into this after our strength work. You should be confident that you can mindlessly jump up, stand tall and step down for lots of repetitions.
V-Ups – your legs are going to feel heavy as the workout goes on. Try your best to keep these at the standard! If you are a v-up ninja, your goal should be unbroken every time. If you are still working to get better at these, aim for 2 sets of 5.
Substitution
Box Jumps –> if you don’t have access to a box you can scale to, Broad Jumps today OR if you need to scale due to injury you may complete as either Box Step Up or Modified Tuck Jump
V-Ups —> scale to either Tuck Ups or Modified Tuck Ups today
Scaled
5 Rounds for Time:
20 Step Up to Surface
10 Quarter Sit Ups
Mayhem Moms
5 Rounds for Time:
20 Box Step Up or Modified Tuck Jump
10 Modified Flutter Kick
Finisher: Grip Strength (Checkmark)
4 Rounds
30 second Dumbbell Farmers Carry Hold (OR 30 second Pull Up Bar Dead Hang)
30 second rest
Athletes Notes
Demo Videos
Dumbbell Farmers Carry Hol
Active Dead Hang on Rig
can also complete as Object Farmers Hold with any two household items.
Flow
0:00 – 0:30 Complete a Dumbbell Farmers Carry Hold without setting the dumbbells down
0:30 – 1:00 Rest
1:00 – 1:30 Complete a Dumbbell Farmers Carry Hold without setting the dumbbells down
1:30 – 2:00 Rest
2:00 – 2:30 Complete a Dumbbell Farmers Carry Hold without setting the dumbbells down
2:30 – 3:00 Rest
3:00 – 3:30 Complete a Dumbbell Farmers Carry Hold without setting the dumbbells down
Mayhem Moms
No modifications