Hang Squat Clean 1×3
– Establish a 3 RM for the day

Clean Deadlift 3×3
3 Clean Deadlift x 3 Sets @90% 1RM Clean

2 Sets:
3 Rounds
12 Thrusters (65/45)
12 V-Ups
24 Crossover Single Unders Or 48 Double Unders
-rest 3:00 between sets-

L2: 45/35, Alt V-ups, 1/2 reps
L1: Light weight, Sit-ups, Single Unders

10 Rounds
200m Run
3 Bar Muscle Ups

L2: 150m Run, C2B
L1: 100m Run, Barbell PU

Mayhem Mini-Pump –Leg Day
4 Rounds
10 Bulgarian Dumbbell Split Squats/leg @ moderate weight – maintain quality
10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality
14 Cossack Squats (7 per side)

-Rest 2 min b/t rounds-

Back Squat 1×8
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.

4 sets (1 set every 5:00)
Even Sets: (0:00, 10:00)
15/12 Calorie Row
15 Burpee Broad Jumps (4/3ft)
15/12 Calorie Row

Odd Sets: (5:00, 15:00)
15/12 Calorie Air Bike
15 Burpee Broad Jumps (4/3ft)
15/12 Calorie Air Bike

L2: 12/9 Calories, 10 BBJ’s
L1: 9/6 Calories, 7 BBJ’s

2 rounds
30 Kettlebell Goblet Squats (53/35)
30 Step Ups (24/20)
30 Kettlebell Swings (53/35)
30 Box Jumps (24/20) (OR Step Ups holding KB)

** Athletes can choose between unweighted box jumps or to do step-ups holding the KB in any fashion.

L2: 35/25, 20″/14″
L1: 25/15, 14’/10″

Skills and Drills
Double-Unders: Week 4 Day 1


Now we’re going to work on decreasing the number of single-unders between double-under reps. Your goal in this phase is to find the rhythm of ‘single-double, single-double, single-double…’

Goal Workout:
Complete 20 single-double reps, unbroken

Once you can complete this workout, move on to phase 5.

Note: MANY people get stuck here. It’s easy to think that this is “good enough” because you can finish some double-under workouts with this method. Please do not stay here! The goal is to be able to do unbroken double unders, so you need to make sure you continue with the double under progression all the way to the end!

Shoulder Press 1×8
– Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.

9:00 AMRAP
Round 1: 3 Power Cleans (155/105) + 1 Wall Walk
Round 2: 3 Power Cleans (155/105) + 2 Wall Walks
Round 3: 3 Power Cleans (155/105) + 3 Wall Walks
Round 4: 6 Power Cleans (155/105) + 4 Wall Walks
Round 5: 6 Power Cleans (155/105) + 5 Wall Walks
Round 6: 6 Power Cleans (155/105) + 6 Wall Walks
Round 7: 9 Power Cleans (155/105) + 7 Wall Walks

L2: 115/85, Partial Walks
L1: Light weight PC’s, Inch worms

** The workout continues increasing in this manner until time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.

Teams of 2
4 Rounds
400m Run (Together) (or 1000m/850m Row – shared)
100ft Single Dumbbell Synchro Lunge (50/35)

L2: 300m Run(850m/700m Row shared)
L1: 200m Run(700m/600m Row Shared)

Option 1: Gymnastics Skill Work
Double Unders: Week 4 Day 2

Working on coordination and rhythm

On a running 3 minute clock, accumulate as many single-double reps as you can.

Advanced option: On a 3 minute clock, accumulate as many cross-overs as you can.

Mayhem Mini-Pump –Arms and Shoulders
4 Rounds
12 Plate Front Raise @ moderate weight – maintain quality
10 Ring Curls @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

3 Rounds
30/24 Calorie Air Bike
20 Deficit Push Ups (4in/2in)

L2: 24/20 Cal Bike, Regular Push-ups
L1: 20/16 Cal Bike, Modified Push-ups


October Challenges! 

Physical Mobility Challenge: 1,000 Step-Up Challenge 

The challenge will take place for 4 weeks, each with a different goal:
Week 1 (October 1 – October 7): accumulate 200 step-ups throughout the week
Week 2 (October 8 – October 14): accumulate 400 step-ups throughout the week
Week 3 (October 15 – October 21): accumulate 600 step-ups throughout the week
Week 4 (October 22 – October 28): accumulate 800 step-ups throughout the week

Step-ups can be performed on a 20” box or on any safe object of about the same height (chair, bench, a stack of plates, etc.). If athletes intend to perform Chad weighted, then the challenge reps should be weighted as well. But this is not a requirement. Any step-up reps performed throughout the week will count towards your weekly total. They can be in a workout, at the gym, from home, outside, anything counts! Just get it in within the week.

Scaled Option: accumulate 200/300/400/500 step-ups and they can be done at a lower height.

We will be using the Mayhem Affiliate – Monthly Challenge track to log this challenge. Each day you will log the number of reps you completed. If you’re planning to break them up, you can log where you’re currently at, and then update your score throughout the day. Then, each Saturday, there will be a separate scoring section where you will note if you completed the weekly challenge target that week.

To be eligible for the prize, participants must successfully complete the entire challenge by logging/confirming in SugarWOD that each weekly target was met. (Note that you cannot make up any missed step-ups the following week). At the end of the challenge, one name from the eligible list of Rx participants, and another name from the eligible list of Scaled participants will be chosen at random. The Rx winner will receive a CFA hoodie, and the Scaled winner will receive a CFA t-shirt.

Nutrition/Health Challenge:  Track Your Calories and/or Macros in a Tracking App

Track your daily calories and/or macros in a tracking app such as My Fitness Pal, Lose It!, Calorie Counter+, etc. Simple awareness of what you eat and how much you eat can be eye-opening and help you make better eating decisions in the future.