Announcements
NEW SCHEDULE IN EFFECT Monday, 2/3/25
GYM1010 – MAYHEM
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Air Bike
5 Inchworms
3 Snatch Deadlifts (empty bar)
3 Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
2. Workout Prep
2 sets:
5/4 Calorie Bike (build in pace)
3 Power Snatch (singles, build in weight)
Workout
Deadwood (Checkmark)
Freedom (RX’d)
Every 2:00 (7 sets)
12/10 Calorie Air Bike
3 Power Snatch (singles, build in weight)
Independence
Every 2:00 (7 sets)
10/8 Calorie Air Bike
3 Power Snatch (singles, build in weight)
Liberty
Every 2:00 (7 sets)
8/7 Calorie Air Bike
8 Dumbbell Snatch (light)
Target time each set
Air Bike: Sub 45 seconds
Power Snatch: Sub 25 seconds
Time cap each set:
Air Bike: 50 seconds
Power Snatch: 30 seconds
Large Class Option
Have athletes partner up, and one completes the calorie bike for minute one while the other performs power snatches at the same minute. Go back and forth until both have completed 7 sets at both.
Gymnastics
Gymnastics: Handstand Push-ups (Checkmark)
Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 10+ strict handstand push-ups, unbroken.
Strength Option:
10-minute EMOM
Odd Minute:
Level 1: 20 seconds of Deficit Strict HSPU [45/25 plates]
Level 2: 20 seconds of Strict Box HSPU
Level 3: 20 seconds of Pike HSPU, Push Ups, or Elevated Push Ups
Even Minute:
Freedom: 30 seconds of Handstand Hold [freestanding or facing wall]
Independence: 20-30 seconds of Handstand Hold [back to wall]
Liberty: 20-30 seconds of Box Handstand Hold or High Plank Hold
Conditioning Option:
Death by HSPU + 2
[cap at 8 min]
Minute 1: 1 Strict HSPU
Minute 2: 3 Strict HSPU
Minute 3: 5 Strict HSPU
Etc…If you fail BEFORE the time cap, hold a 20-second Handstand for each of the minutes.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 1 Minute Ring Bicep Stretch
1 Minute Band Wrist Mobilization
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Ring Lat Stretch
Ring Bicep Stretch
Band Wrist Mobilization
GYM1010 
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