MACKAY MAYHEM

Workout 2 – For Time: 14min Cap

666 Till Death

60 Cal Row
400m Rope Run
60 Sandbag Squats
400m Rope Run
60 Cal Row

Weight Standards

RX = 150lbs/ 100lbs
Intermediate/ masters = 100lbs/ 75lbs
Masters (scaled) = 55lbs/ 2x6kg DB’s)
Everyday = 75lbs/ 55lbs, 40cal, 40 squats

Workout Flow

The workout will begin with both athletes OFF the rower. On the call of "go," Athlete A will head to the rower and begin working through the calories. Athlete B may swap in at any time, and as many times as they would like, as long as both partners DO AT LEAST ONE calorie on the rower.

Once the calories have been completed, athletes will then take a rope and head out for a 400m run. Both athletes MUST be holding the rope the entire time. Once the athletes have come back in from their run, they will then begin working on the sandbag squats—these reps are shared however you'd like, as long as BOTH athletes do at least one rep.

Athletes will then pick the rope back up and head out for a 400m run. On return, one athlete will begin working through the final set of calories. The workout will be complete when the set calories are completed. Both athletes need to complete at least ONE calorie each.

Workout 1 – For time: 16min Cap

Dancing with the Devil

800m bike/ 400m ski
15 Synchro Thrusters
21 Synchro Devils Press

800m Bike/ 400m Ski
15 Synchro Devils Press
21 Synchro Thrusters

Weight Standards

RX = 2x22.5kgs/ 2x15kgs
Intermediate / Masters = 1x22.5kg/ 1x15kg
Masters (scaled) = 1x15kg/ 1x10kg
(can be scaled further on the day)
Every day = 1x12.5kg / 1x10kg

Workout Flow

When the time begins, both athletes are required to be on one machine each, riding to the required meters. Once BOTH athletes hit the target meters, they can hop off their machines and make their way to the dumbbells.

They will then begin working through the required repetitions. Once the required repetitions are completed, they will head back to the machines and start working on the meters. Athletes MUST stay on the machine until both members are finished.

They will then head back to the dumbbells and start working on their final movements. The workout is complete when BOTH athletes lock their final THRUSTER out above their heads.

Workout 3A – For Time: 4min Cap

30/25 MUSCLE UPS (RX)

30/25 CHEST TO BARS (INTER/MASTER)

30 BURPEE BAR TOUCHES (EVERYDAY)

Weight Standards

RX = 2x24kg KB/ 2x16kg KB
Intermediate/ Masters = 2x16kg KB / 2x12.5kg DB
Masters Scaled = 1x15kg plate/ 1x10kg plate
Every Day = 2x10kg DB/ 1x10kg plate

Workout Flow

On "GO," Athlete A will lift the required object(s) as per the weight standard and hold it overhead while Athlete B completes the repetitions. Athletes can switch at any time, but for reps to count, the object must be held overhead before the other athlete starts working. One athlete may perform all the reps if desired.

Workout 3B – Time Cap: 6 Minutes

For a Combined Load!

RX / INT / MASTERS

Complex:

1 x Snatch
2 x Hang Snatch
3 x Overhead Squat

EVERYDAY

Complex:

1 x Clean
2 x Hang Clean
3 x Front Squat

Workout Flow

60 seconds after the end of Event 3A, Event 3B will begin.
Athletes have 6 minutes to find their heaviest weight for the complex.

Weight Standards

As heavy as humanly possible.