My lovely Mayhem Family:
With Christmas/New Years quickly approaching, I wanted to catch you all while many of you are on the app and hopefully seeing this.
My last day with Mayhem Athlete will be January 3, 2025. I have absolutely loved getting to lead you all in Bodyweight and Minimal workouts for the past 3 years. It truly has been such a joy to connect with so many of you from around the globe and see you all do things you didn’t know you could! ❤️
If you’d like to stay in touch, feel free to follow me on Instagram @_k.e.l.s._
I am confident that Coach Bella Martin, who will be hopping in as the coach here, will do an excellent job and that you all will love her.
Thank you for all the fun — I am cheering you all on in 2025!!!
Week 8 of the Fitmas Cycle.
Dates: Week of November 4 through Week of December 23
Two major focuses:
– Single-Leg Strength
– Upper Pulling Strength
& THE TEST: 100 Burpees for Time! (we will re-test on December 23)
Shorter today because of Extended Warm Up
2 Rounds:
20 seconds of Cat Cow
20 seconds of Elbow to Floor Stretch (left)
20 seconds of Elbow to Floor Stretch (right)
Athletes Notes
AMRAP 7 Minutes
20 Jumping Jacks
5 Inchworm to Push Up
5 Single Leg Glute Bridges (each)
90/90 Hip Opener
3 Burpees (every round go faster)
Athletes Notes
For Time: 100 Burpees
Goal: 12-15 Burpees per minute.
RX+: 15-20 Burpees per minute
*Look back at your score on November 6, 2024 and aim to beat that!
Athletes Notes
IMPORTANT NOTE
- I didn’t give a time cap on November 6 and I am not going to give you a time cap today for the retest. I genuinely want you to push yourself to find where you are at in your 100 Burpees for time.
- If this is your first time doing this because you weren’t here in November then that’s okay…this is a great benchmark test, but I want you to be realistic in your scoring.
- If you cannot get at least 8 burpee reps per minute consistently then I do want us to be mindful that scaling the burpee might actually be the best way to ensure we maintain the stimulus. SCALING IS NOT BAD! Scaling makes us better in time!!!!
Workout Strategy and Flow
- WOOHOO. IT’S RETEST DAY. We have been hard at work on our burpees this cycle. 100 burpees for time. Let’s gooo.
- I hope you are going into this re-test with a bit more excitement knowing you’ve worked hard these past 8 weeks to get better at burpees.
- Burpees – the ultimate opportunity to use my motto of lay down, stand up, jump.
- This is still going to be a BIG mental challenge. There aren’t going to be periods of rest. You are going to keep moving consistently.
TIPS:
- First 50 reps, should be smooth and steady. Focus on your breathing.
- At rep 50, you should begin to pick up the pace. You may not feel like you are going faster, but you will have to work harder to go the same pace or slightly faster.
- If you get to rep 80 and you are feeling good, push the pace and leave it all out there.
Scaled
For Time: 100 Elevated Up Down with Jump
Mayhem Moms
For Time: 100 Modified Burpee or if needed 100 Modified Burpee- elevated with knee drive
Core Finisher
4 sets:
20 Alternating Leg V-Ups
20 L-Crunches
20 Mountain Climbers (total)
-rest 1:30 between sets-
Athletes Notes
Demo Videos
Our goal should be little to no rest between movements…only resting in the 90 second rest window.
Flow
20 Alternating Leg V-Ups, 20 L-Crunches, 20 Mountain Climbers (total)
-rest 1:30-
20 Alternating Leg V-Ups, 20 L-Crunches, 20 Mountain Climbers (total)
-rest 1:30-
20 Alternating Leg V-Ups, 20 L-Crunches, 20 Mountain Climbers (total)
-rest 1:30-
20 Alternating Leg V-Ups, 20 L-Crunches, 20 Mountain Climbers (total)
Scaled and Mayhem Moms
4 sets:
20 Seated Toe Taps or Modified Alternating Leg V Ups
20 Modified L-Crunch
20 Elevated Mountain Climbers (total)
-rest 1:30 between sets-