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.
5:00 Clock
15 seconds of Wrist Stretches
15 seconds of Standing Marches
10 Bodyweight Step Back Lunges
10 Bodyweight Single Leg RDL
5 X-Jumps or 2 Single Dumbbell Hang Snatch (each)
Athletes Notes
5 Minutes to work through as many rounds as you can.
3 sets:
8 Tempo Lateral Box Step Up @ 30X1 (each)
-rest 2:00 between sets-
Athletes Notes
Demo Video
- Tempo Lateral Box Step Up
- Tempo Explanation 3 seconds down, no pause, explode back up to standing, 1 second pause at the top before the next rep.
Flow
8 Tempo Lateral Box Step Up @ 30X1 (left) and then 8 Tempo Lateral Box Step Up @ 30X1 (right)
-rest 2:00-
8 Tempo Lateral Box Step Up @ 30X1 (left) and then 8 Tempo Lateral Box Step Up @ 30X1 (right)
-rest 2:00-
8 Tempo Lateral Box Step Up @ 30X1 (left) and then 8 Tempo Lateral Box Step Up @ 30X1 (right)
Scaled
3 sets:
8 Tempo Step Up to Surface @ 30X1 (each)
-rest 2:00 between sets-
Mayhem Moms
No modifications
5 Rounds for Time:
10 X-Jump (no jump)
100m Run
40 seconds of Plank Knee to Elbow (or 100ft Unbroken Object Farmer Carry)
100m Run
Athletes Notes
Workout Strategy and Flow
- X-Jump No Jump– remember these should be a hinge at the hips NOT a squat. Focus on your “invisible dumbbell snatch” form. Be explosive without leaving the ground. No jump in the x-jump today since we have running.
- Run: feel free to push the pace and intensity here!
- Plank Knee to Elbow OR UNBROKEN Object Farmers Carry – Yes you are reading this correctly. All 100ft must be done without setting the dumbbells down. I would recommend based on what most Mayhem30 Athletes have available to them that you do 25ft down, 25ft back, 25ft down, 25ft back as your 100ft. IF you have more space available and mentally it makes it easier to go down 50ft and back 50ft, you may!
Substitution
- Run –> if you don’t feel you can complete the 100m runs as they are intended, then I encourage you to just run for 30 seconds, no matter the distance.
- OR you can also scale to 30 seconds of High Knees to Lateral Shuffle
Scaled
5 Rounds for Time:
10 Object Alternating Hang Snatch
45 Step Jacks OR 30 seconds of Standing Marches
40 second Knee Plank
45 Step Jacks OR 30 seconds of Standing Marches
Mayhem Moms
5 Rounds for Time:
10 X-Jump No Jump
30 seconds of High Knees to Lateral Shuffle
100ft of UNBROKEN Object Farmers Carry OR 40 seconds of Modified Plank Knee to Elbox
30 seconds of High Knees to Lateral Shuffle
3 sets:
8 Single Dumbbell Tempo Lateral Box Step Up @ 30X1 (each)
-rest 2:00 between sets-
Athletes Notes
Demo Video
- Tempo Lateral Box Step Up – holding a single dumbbell any way
- Tempo Explanation 3 seconds down, no pause, explode back up to standing, 1 second pause at the top before the next rep.
Flow
8 Single Dumbbell Tempo Lateral Box Step Up @ 30X1 (left) and then 8 Single Dumbbell Tempo Lateral Box Step Up @ 30X1 (right)
-rest 2:00-
8 Single Dumbbell Tempo Lateral Box Step Up @ 30X1 (left) and then 8 Single Dumbbell Tempo Lateral Box Step Up @ 30X1 (right)
-rest 2:00-
8 Single Dumbbell Tempo Lateral Box Step Up @ 30X1 (left) and then 8 Single Dumbbell Tempo Lateral Box Step Up @ 30X1 (right)
Mayhem Moms
no modifications, switch to bodyweight if needed.
5 Rounds for Time:
10 Dumbbell Hang Snatch (5 left, 5 right) (50/35)
100m Run
100ft Unbroken Dumbbell Farmers Carry (2×50/35)
100m Run
Athletes Notes
Workout Strategy and Flow
- It’s about to get GRIPPY. Consider this training not only for our Dumbbell DT/Iron Grip cycle but also for grocery day. #onetrip
- Single Dumbbell Hang Snatch – you must do all 5 on the left side before doing all 5 on the right side. Remember these are from the hang so you don’t need to go to the ground every time. Your goal should be making these 10 unbroken, so choose your weight accordingly.
- Run: feel free to push the pace and intensity here, but just be sure you are physically and mentally prepared to do that 100ft unbroken after the first run.
- UNBROKEN Double Dumbbell Farmer’s Carry – Yes you are reading this correctly. All 100ft must be done without setting the dumbbells down. I would recommend based on what most Mayhem30 Athletes have available to them that you do 25ft down, 25ft back, 25ft down, 25ft back as your 100ft. IF you have more space available and mentally it makes it easier to go down 50ft and back 50ft, you may!
Substitution
- Run –> if you don’t feel you can complete the 100m runs as they are intended, then I encourage you to just run for 30 seconds, no matter the distance. OR you can also scale to 30 seconds of High Knees to Lateral Shuffle
- Farmer’s Carry –> Ideally you have at least 25ft of space to work with that you can go down 25ft and back for the carries but if needed, you can complete 40 seconds of Double Dumbbell Farmer’s Carry Marches in place.
Mayhem Moms
5 Rounds for Time:
10 Single Dumbbell Hang Snatch (5 left, 5 right)
30 seconds of High Knees to Lateral Shuffle
100ft Unbroken Double Dumbbell Farmer’s Carry
30 seconds of High Knees to Lateral Shuffle
2 Rounds
:30 Runners Stretch
1:00 Lat Stretch on Box – lean in deeper as the time goes on
:30 Alternating Scorpion Stretch
Athletes Notes