Workouts Week of 06/26/2023-07/01/2023

Monday – 6/26/23
“Magic Kingdom“
Mayhem Affiliate version of 2023 Semifinals Workout 1
Freedom (RX’d)
3,000m Echo or Assault Bike
84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)
2,000m Run
84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)
1,000m SkiErg
92ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)
(KG conv: sled 80/60, Manmakers 2×22.5/15)
Time Cap: 30 Minutes

Tuesday – 6/27/23
“Epcot“
Mayhem Affiliate version of 2023 Semifinals Workout 2
Freedom (RX’d)
3 Sets:
3:00 Amrap
5 ring complexes (1 Toe-to-ring, 1 muscle-up, 1 ring dip)
20 Pistols
Max Burpee Box Jump Overs (30/24)
-rest 1:00 between sets-
* Score is reps of Burpee Box Jump Overs

Alternative Option:
3 Sets:
3:00 Amrap
5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)
30 Air Squats
Max Burpee Box Jump Overs (24/20)
-rest 1:00 between sets-
* Score is reps of Burpee Box Jump Overs

Wednesday – 6/28/23
“Animal Kingdom“
Mayhem Affiliate version of 2023 Semifinals Workout 3
Freedom (RX’d)
10-8-6-4-2
Deadlifts (225/155)
Dumbbell bench presses (50s/35s)
Squat cleans (135/95)
(KG conv: Deadlift 102/70, Bench 22.5s/15s, Cleans 61/43)
TimeCap: 16 Minutes

Thursday – 6/29/23
“Disney Springs“
Mayhem Affiliate version of 2023 Semifinals Workout 7
Freedom (RX’d)
3 rounds:
15/12 Calorie Assault Bike (or 12/10 Echo)
15 toes-to-bars
50ft Sandbag bear-hug carry (150/100) (OR 75ft 2×70/50 Farmers Carry)
(KG conv: 50ft = 15m, SB 70/45, FC 32.5/22.5, 75ft = 23m)

Friday – 6/30/23
“Hollywood Studios – Part 1“
Mayhem Affiliate version of 2023 Semifinals Workout 4
Freedom (RX’d)
You have 6 minutes to complete:
600 or 800m Run
Find a heavy snatch (squat or power) in the remaining time
* We encourage you to choose a distance that you are confident you can complete in 4 minutes or less.
-Rest exactly 2:00 then start Part 2-
“Hollywood Studios – Part 2“
Mayhem Affiliate version of 2023 Semifinals Workout 5
Freedom (RX’d)
For time:
8 Power Snatch (135/95)
800m Run
(KG conv: 61/43)
Time Cap: 7 Minutes

Saturday – 7/1/23
Coaches Choice
-or-
“Typhoon Lagoon“
Mayhem Affiliate version of 2023 Semifinals Workout 6
Freedom (RX’d)
For time:
20 Overhead Squats (135/95)
500m row
50’ Handstand Walk (OR 5 Wall Walks)
2 Legless Rope Climbs (OR 4 Regular Rope Climbs)
15 Strict Handstand Push Ups
2 Legless Rope Climbs (OR 4 Regular Rope Climbs)
50’ Handstand Walk (OR 5 Wall Walks)
500m row
20 Overhead Squats (135/95)
Time Cap: 20 Minutes