Recommended Warm Up (10 Minutes):

2 Rounds:

1:00 Bike

10 Push Ups on a box

10 Step Ups

10 Box Jumps


For Time:

25 Burpee Box Jump Overs (30/24”)

50/40 Calorie Assault Bike

50 Ab Mat Sit Ups

25 Bar Muscle Ups

50 Ab Mat Sit Ups

50/40 Calorie Assault Bike

25 Burpee Box Jump Overs (30/24”)

*This took most around 18-25 minutes.  We did not use a time cap.  If you don’t have assault bikes, use bike ergs or any other machine.  This was one of the workouts from the Mayhem Classis, just tailored a little bit for classes ☺

Scaling Options:

25 Bar Muscle Ups  25 Pull Ups + 25 Push Ups

4 Sets for Quality:

15 Deficit Push Ups (2”)

7 Strict L-Hang Pull Ups

*Scale to a bent knee L Hang or just work on normal strict pull ups, but trey to at least get your knees up to work on some hip flexor strength.   Place your hands on 2 plates for the push ups for some extra range of motion.  These should both be a challenge.


Skill Work