5/20/2025
John Adams
Affiliate Compete (RX+)
No Change to Workout
Freedom (RX'd)
7:00 AMRAP
50/40 Calorie Air Bike
Max Calorie Row in the remaining time
-rest 4:00-
7:00 AMRAP
50/40 Calorie Row
Max Calorie Air Bike in the remaining time
Independence
7:00 AMRAP
40/32 Calorie Air Bike
Max Calorie Row
-rest 4:00-
7:00 AMRAP
40/32 Calorie Row
Max Calorie Air Bike
Liberty
7:00 AMRAP
30/24 Calorie Air Bike
Max Calorie Row
-rest 4:00-
7:00 AMRAP
30/24 Calorie Row
Max Calorie Air Bike
Target number of Calories each set: 50/40+ Calories
Minimum number of Calories before scaling: 40/32 Calories
Mayhem Mini-Pump: Glutes
3-4 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20 Supermans
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds