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
30 seconds of Jumping Jacks
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
- Jumping Jacks
- Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
- Bodyweight Single Leg RDL
- Pike Hold
- Handstand Hold
6 sets (1 set every 90 seconds)
4 Bodyweight RDLs + 4 Bodyweight Sumo Deadlift High Pulls + 4 X-Jumps
*complete the complex with little to no rest between movements
Score with Emoji & comment if you scaled anything.
Athletes Notes
Scoring
- Score with Emoji & comment if you scaled anything.
Demo Videos
- Woohoo get ready for this complex to build your muscular endurance in a different style of strength work for the day.
- 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.
- Bodyweight Sumo Deadlift High Pull – focus on a hinge into an explosive high pull. This should be one fluid motion!
- 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!
Flow
0:00 – 1:30 Complete 4 Bodyweight RDLs + 4 Bodyweight Sumo Deadlift High Pulls + 4 X-Jumps (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)
4 Backpack Russian Swings + 4 Backpack Sumo Deadlift High Pull + 4 Backpack Ground to Overhead
Scaled
6 sets (1 set every 90 seconds)
4 Bodyweight RDL Wall Tap + 4 Bodyweight Sumo Deadlift High Pull + 4 X-Jump No Jump
Mayhem Moms
No modifications
6 sets (1 set every 90 seconds)
4 Double Dumbbell Swings + 4 Double Dumbbell Hang Clean High Pulls + 4 Double Dumbbell Hang Snatch
*complex must be done unbroken. Aiming for no more than 30 seconds of work and 60 seconds of rest each set. Don’t cut your rest short!!
Athletes Notes
Demo Videos
- Woohoo get ready for this complex 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 a swing to eye level – you can choose between Double Dumbbell Swing OUTSIDE the legs OR Double Dumbbell Swing INSIDE the legs . Whichever is most comfortable for you and allows you to perform the movement safely.
- Second part is Double Dumbbell Hang Clean High Pulls – focus on a hinge into an explosive high pull. This should be one fluid motion!
- Final part of the complex is the Double Dumbbell Hang Snatch – be explosive in the hips to let those dumbbells fly up and overhead.
Flow
0:00 – 1:30 Complete 4 Double Dumbbell Swings + 4 Double Dumbbell Hang Clean High Pulls + 4 Double Dumbbell Hang Snatch (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 12 Minutes
Minute 1: Max Distance Handstand Walk or Pike Shoulder Taps
Minute 2: Max Wall Sit
Minute 3: Rest
Athletes Notes
Scoring
- Set 1: total reps for handstand walk (every 25ft is 1 rep) OR Pike Shoulder Taps (Every 5 reps of L+R will equal 1 rep today)
- Set 2: total seconds spent in wall sit. (every second is 1 rep)
Workout Strategy and Flow
- Today we are going to be aiming to spend about 50-55 seconds of each minute working towards a max rep count.
- Handstand Walk – check out these coaching Handstand Walking Cues & Scaling
- Today we are going to have the alternative RX option to Handstand Walking be Pike Shoulder Taps reps.
- Wall Sit – focus on keeping your back flat against the wall, sitting in that 90 degree angle with your hands by your side. If you need to get up in the middle to shake the legs out, you may, but you will only count the seconds you actually spend in the wall sit towards your score.
FLOW
0:00 – 1:00 Max Distance Handstand Walk or Pike Shoulder Taps
1:00 – 2:00 Max Wall Sit
2:00 – 3:00 Rest
3:00 – 6:00 Repeat for round 2
6:00 – 9:00 Repeat for round 3
9:00 – 12:00 Repeat for round 4
Substitution
- Pike Shoulder Taps can be scaled to Plank Shoulder Taps OR Bear Crawl Alternating Shoulder Taps
- If you need to change up the Wall Sit slightly, scale to a 45 degree angle Wall Sit
Scaled
EMOM 12 Minutes
Minute 1: Max Bear Crawl Alternating Shoulder Taps
Minute 2: Max 45 degree angle Wall Sit
Minute 3: Rest
Mayhem Moms
EMOM 12 Minutes
Minute 1: Max Distance Handstand Walk or Pike Shoulder Taps or Plank Shoulder Taps
Minute 2: Max Wall Sit or 45 degree angle Wall Sit
Minute 3: Rest
2 Rounds
:30 Lying Glute Stretch (left)
:30 Lying Glute Stretch (right)
1:00 Leaning Child’s Pose
Athletes Notes