Workout:  God Bless America

Freedom (RX’d)

5 Rounds
50 Double Unders
7 Thrusters (115/80)

*Scaling/Modifications coached in class

Workout:  Stars and Stripes Forever

Freedom (RX’d)

2 sets:
3 Rounds
10 Bar Facing Burpees
10 Power Snatch (95/65)
10 V-Ups
-Rest Until 10:00, then begin set 2-

*Scaling/Modifications coached in class

Workout:  American Flag on the Moon

Freedom (RX’d)

15 Rounds
30 secs on/30 secs off
Max Calorie Assault Bike or Echo Bike

*Scaling/Modifications coached in class

Workout:  1775

Complete as many rounds as possible in 60 minutes of:
• 17 power cleans, 135/95 lb
• 75 squats
• Unload the barbell and carry it 200 meters away.
• Return to the plates and then carry one forward to the barbell.
• Retrieve the second plate, carry it forward and reload the barbell for the next round.

*Scaling/Modifications coached in class

Workout:  America The Beautiful

Freedom (RX’d)

3:00 Amrap (5 sets)
20 Bench Press (135/95)
Max Calorie Row
– Rest 1:00 between sets –

*Scaling/Modifications coached in class

Workout:  Hollywood Studios – Part 1

Freedom (RX’d)
You have 6 minutes to complete:
600 or 800m Run
Find a heavy snatch (squat or power) in the remaining time
* We encourage you to choose a distance that you are confident you can complete in 4 minutes or less.

-Rest exactly 2:00 then start Part 2-

Hollywood Studios – Part 2

Mayhem Affiliate version of 2023 Semifinals Workout 5

Freedom (RX’d)
For time:
8 Power Snatch (135/95)
800m Run
– 7 minute time cap –

*Scaling/Modifications coached in class

Workout:  Disney Springs

Mayhem Affiliate version of 2023 Semifinals Workout 7

Freedom (RX’d)
3 rounds:
15/12 Calorie Assault Bike (or 12/10 Echo)
15 toes-to-bars
50ft Sandbag bear-hug carry (150/100) (OR 75ft 2×70/50 Farmers Carry)

*Scaling/Modifications coached in class

Workout:  Animal Kingdom

Mayhem Affiliate version of 2023 Semifinals Workout 3

Freedom (RX’d)
10-8-6-4-2
Deadlifts (225/155)
Dumbbell bench presses (50s/35s)
Squat cleans (135/95)

*Scaling/Modifications coached in class

Workout:  Epcot

Mayhem Affiliate version of 2023 Semifinals Workout 2

Freedom (RX’d)
3 Sets:
3:00 Amrap
5 ring complexes (1 Toe-to-ring, 1 muscle-up, 1 ring dip)
20 Pistols
Max Burpee Box Jump Overs (30/24)
-rest 1:00 between sets-
* Score is reps of Burpee Box Jump Overs

Alternative Option:
3 Sets:
3:00 Amrap
5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)
30 Air Squats
Max Burpee Box Jump Overs (24/20)
-rest 1:00 between sets-
* Score is reps of Burpee Box Jump Overs

*Scaling/Modifications coached in class

Workout:  Magic Kingdom

Mayhem Affiliate version of 2023 Semifinals Workout 1

Freedom (RX’d)
3,000m Echo or Assault Bike
84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)
2,000m Run
84ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)
1,000m SkiErg
92ft Hand-over-hand sled pull (180/135) (OR 10 Manmakers 2×50/35)

*Scaling/Modifications coached in class