5/15/2025
Alright, Alright, Alright
Affiliate Compete (RX+)
18:00 AMRAP
500/450m Row
25 GHDs (or stick sit-ups)
250/225m Row
25 V-Ups
Freedom (RX'd)
18:00 AMRAP
500/450m Row
25 Abmat Sit Ups
250/225m Row
25 V-Ups
Independence
18:00 AMRAP
400/350m Row
25 Sit Ups
200/175m Row
25 Alternating Leg V-Ups
Liberty
18:00 AMRAP
300/250m Row
15 Sit Ups
150/125m Row
15 Crunches
Target number of Rounds: 3.5+ Rounds
Minimum number of Rounds before scaling: 2.5 Rounds
Mayhem Mini-Pump: Legs and Glutes
3-4 rounds:
10 Dumbbell Cossack Squat @ moderate weight RPE 7
-rest 30 seconds-
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
12 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