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.
3 Rounds
15 seconds of High Knees
15 seconds of Butt Kicks
10 Prone ITYs (each)
10 Alternating Bodyweight Single Leg RDL
10 Second Handstand Hold or Pike Hold
Minimal: after the 3 rounds, take 2 minutes to work up to a weight for the dumbbell complex (in the warm up, only do 1 + 1 + 1 rep to get the hang of the movements)
Athletes Notes
- High Knees
- Butt Kicks
- Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
- Bodyweight Single Leg RDL
- Pike Hold or Handstand Hold
6 sets (1 set every 90 seconds)
5 Bodyweight RDLs + 5 X-Jumps + 5 Pike Push Ups*
*RX+ = Kipping Handstand Push Ups
*Little to no rest between movements. Aiming for 30 seconds of work and a minute of rest. Don’t cut your rest short!!
Athletes Notes
Scoring
- Score with Emoji & comment if you scaled anything.
Demo Videos
- We did a similar complex last week, but the movements have slightly changed in order with an increase in # of reps. BUT we are continuing to work your grip and build your muscular endurance.
- The idea is to complete complex with little to no rest between movements. If you have access to objects and want to complete as an object or backpack option, see below
- Bodyweight RDL – feel the stretch in the hamstrings and squeeze the butt at the top of each rep.
- X-Jumps. Remember this is still a hinge, but now we are being even more explosive with a jump at the end of the movement!
- Pike Push Up OR RX+ option of Kipping Handstand Push Up
Flow
0:00 – 1:30 Complete 5 Bodyweight RDLs + 5 X-Jumps + 5 Pike Push Ups (with little to no rest between movements) – rest the remainder of time.
1:30 – 3:00 Repeat the unbroken complex for set 2 – rest the remainder of time.
3:00 – 4:30 Repeat the unbroken complex for set 3 – rest the remainder of time.
4:30 – 6:00 Repeat the unbroken complex for set 4 – rest the remainder of time.
6:00 – 7:30 Repeat the unbroken complex for set 5 – rest the remainder of time.
7:30 – 9:00 Repeat the unbroken complex for set 6
Backpack Option
6 sets (1 set every 90 seconds)
5 Backpack Deadlifts + 5 Backpack Ground to Overhead + 5 Backpack Shoulder to Overhead
Scaled
6 sets (1 set every 90 seconds)
5 Bodyweight RDL Wall Tap + 5 X-Jump No Jump + 5 Elevated Push Up
Mayhem Moms
No modifications.
6 sets (1 set every 90 seconds)
5 Double Dumbbell Deadlifts + 5 Double Dumbbell Hang Snatches + 5 Double Dumbbell Push Press
*Must be done unbroken. Aiming for 30 seconds of work and a minute of rest. Don’t cut your rest short!!
Athletes Notes
Demo Videos
- We did a similar complex last week, but the movements have slightly changed with an increase in # of reps. BUT we are continuing to work your grip and build your muscular endurance.
- You MUST select dumbbells that allow you to do the entire complex without setting the dumbbells down! You are welcome to start lighter and slowly build to a comfortably challenging weight. OR you can keep the same weight across the entire complex.
- The first part of the complex is going to be Dumbbell Deadlift…after the 5th deadlift move directly into Double Dumbbell Hang Snatch, then on the 5th snatch move directly into Dumbbell Push Press
- Be explosive in the hips to let those dumbbells fly up and overhead on the snatches. & Remember on the push press to dip and drive the dumbbells up with your legs!
Flow
0:00 – 1:30 Complete 5 Double Dumbbell Deadlifts + 5 Double Dumbbell Hang Snatches + 5 Double Dumbbell Push Press (complete as one unbroken complex) – rest the remainder of time.
1:30 – 3:00 Repeat the unbroken complex for set 2 – rest the remainder of time.
3:00 – 4:30 Repeat the unbroken complex for set 3 – rest the remainder of time.
4:30 – 6:00 Repeat the unbroken complex for set 4 – rest the remainder of time.
6:00 – 7:30 Repeat the unbroken complex for set 5 – rest the remainder of time.
7:30 – 9:00 Repeat the unbroken complex for set 6
Mayhem Moms
No modifications. Switch to bodyweight option if needed
EMOM 10 Minutes
Minute 1: 10 Lateral Burpees over the Jump Rope (or Line)
Minute 2: 60 Line Hops or 60 Single Unders
*score with an emoji
Athletes Notes
Workout Strategy and Flow
- Here is a simple sweat piece to end the day. After you’ve done the strength complex, we are going to shut our brain off and just get to work.
- Notice that there is NO built in rest minute. The only rest you get is the rest you earn within each minute.
- Lateral Burpee Over the Line – the line today will be your jump rope.
- Line Hops or Single Unders – yes, single unders for everyone. Even those who have “mastered them”. We are going back to the foundations for today’s sweat sesh.
FLOW
0:00 – 1:00 10 Lateral Burpees over the Jump Rope (or Line) , rest the remainder of time.
1:00 – 2:00 60 Line Hops or 60 Single Unders, rest the remainder of time
2:00 – 4:00 Repeat for round 2
4:00 – 6:00 Repeat for round 3
6:00 – 8:00 Repeat for round 4
8:00 – 10:00 Repeat for round 5
Scaled
EMOM 10 Minutes
Minute 1: 10 Elevated Up Downs with NO Jump
Minute 2: 60 Object Toe Taps
Mayhem Moms
EMOM 10 Minutes
Minute 1: 10 Modified Burpee
Minute 2: 60 Slow and Controlled Line Hops
1:00 Pancake Stretch
1:00 Child’s Pose
*repeat for a second round if you have time
Athletes Notes