BLK LBL Fitness Club – FITNESS / PERFORMANCE

Mayhem for Freedom (Time)

(RX’d)

For time:

1380m Row

78 Double Unders

60 Toes to Bar

78 Double Unders

35 Lateral Burpee Box Jump Over

78 Double Unders

63 Push Ups

78 Double Unders

(Scale)

For time:

1380m Row

78 Single Unders

60 Hanging Knee Raises

78 Single Unders

35 Up Down Box Step Up (low)

78 Single Unders

63 Bar Push Ups

78 Single Unders

Target Time: 15-17:00

Time Cap: 25:00
Mayhem for Freedom is an online fitness awareness event hosted by Mayhem Mission in partnership with Atlas Free. This event aims to shine a light on the fight against human trafficking—an urgent yet often overlooked issue. Together, we can make a difference and create a lasting impact. YOU CAN STILL SIGN UP at classy.org/event/mayhem-for-freedom-2025/e662164

Significance of the workout numbers:

– 6.3 million: sexually exploited people worldwide

– 1380: amount of times Madison Square Garden could be filled with world’s trafficking victims

– 78: percent of trafficking victims that are women and girls

– 35: percent of trafficking victims that are children

– 60: # of safe homes in Atlas Free network

– 10: average number of people freed from human trafficking per 24 hrs in Atlas Free Network

BLFC Mini-Pump – Glutes (Checkmark)

4 rounds:

10 Weighted Hip Thrust @ moderate weight

-rest 30 seconds-

10 Deficit Sumo DB/KB Deadlift @ moderate weight

-rest 30 seconds-

10 Split Stance DB Romanian Deadlift (each side) @ moderate weight

-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
Weighted Hip Thrusts

Deficit Sumo DB or KB Deadlift

Split Stance DB Romanian Deadlift