Some of you know we followed Mayhem Affiliate Programming for about a week nearly a month ago. After exploring different options and speaking with some of the head programmers and coaches, Iron Mile will follow Mayhem Affiiliate Programming for 90 days. That means our workouts will have a different feel to them, which for many of us is VERY EXCITING!

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WARM UP: 12 MIN FLOW

:90 bike or 200m run

10/10 Single Leg RDLs

20 Deadbugs

:30 Bar Hang

WORKOUT: 2 sets

3 rounds

15/12 Cal BikeRead More

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Warm up: 9 min amrap

12 kB RDLs

Bear Crawl down and back

24 plate jumps

30 min partner AMRAP

30 hollow rocks

27 cal bike

21 deadlifts 225/155

15 deadlifts 275/185

9 de…

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Warm up: run 800 m
:10 hanging shrug hold
10 hanging shrugs
:10 push up shrug hold
10 push up shrugs
10 pvc pass throughs
Squat hold+10 pvc pass through

Workout: 30 minute clock
0-3 min:
500 m, 450 m ski or 400 m
run
3-6 minutes
21 unbroken thrusters

Final round: max unbroken
thrusters reps are
Subtracted from seconds
To complete distance to
Calculate score

T1: up to 75/55 unbroken not necessary
T2: 95/65
T3: 115/75

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Warm up: 4 sets

5/5 Single arm press

10 alt leg v-ups

10 alternating leg raises From straight arm plank

Run 200 m

Strength

Every 2 min x 14 min

Split jerk

Early sets do up to 3 reps

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