Mayhem Gymnastics
30 Deck Squat Box Jumps [24/20 inch box]
Every minute on the minute complete 10 Handstand Shoulder Taps
[right/left = 1 rep for Handstand Shoulder Tap]
Scaling:
30 Knee Together Squat Box Jumps
Every minute on the minute complete 10 Handstand Shoulder Taps against wall or Pike Handstand Shoulder Taps on Box.
[right/left = 1 rep for Handstand Shoulder Tap]
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Post total number of calories completed to comments.
Compare to 210706.
Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds on the Echo bike
Compete
5 Sets (1 Set Every 6:00)
21/17 Calorie Ski OR Row
7 Burpee Box Get Overs (48/42)
15/12 Calorie Ski OR Row
7 Burpee Box Get Overs (48/42)
9/7 Calorie Ski OR Row
*Repeat From November 9, 2020
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Mayhem Gymnastics
Max effort kipping Toes to Bar 1 minute
-Rest 5 Min-
5 rounds for Tiime:
5 CTB kipping Pullups
10 Kipping Toes to bar
5 High Box Jumps 30/24
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Compete:
4 Sets
30 GHD Sit Ups
20 Burpee Box Jump Over (24”/20”)
10 Power Snatches (185/125)
-rest 1:1 b/t sets-
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Complete as many rounds as possible in 15 minutes of:
Row 25 calories
25 GHD sit-ups
15 box jumps
♀ 24-in. box ♂ 30-in. box
Post rounds completed to comments.
Scaling:
Choose a box that is higher than the last time we did box jumps. Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion.
Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
Row 25 calories
15 GHD sit-ups
15 box jumps
♀ 24-in. box ♂ 30-in. box
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
Row 20 calories
20 sit-ups
15 box jumps
M30:
3 Sets:
1:00 Max Reps Alternating Box/Chair Step Ups
1:00 Max Reps Alternating Leg V-ups
1:00 Max Reps Mountain Climbers
1:00 Max Reps Box Jumps *Step Down Or Tuck Jumps
1:00 Rest
Shovel and Pail Minimal
3 Sets:
1:00 Max Reps Single Dumbbell Box Step Ups (50/35)
1:00 Max Reps Alternating Leg V-ups
1:00 Max Reps Mountain Climbers
1:00 Max Reps Box Jumps *Step Down Or Tuck Jumps
1:00 Rest
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