3-3-3-4 Intervals:
rest: 1 min between rounds
scaling notes: toes-to-bar until 100 repetitions are completed
The ski calories and GHD sit-ups are intermediate in demand, and while toes-to-bar are an intermediate gymnastics skill, the max-rep interval format with a 100-rep cap raises the overall challenge into the upper-intermediate range.
How we determine the levelEach 3-minute work interval is high-output but limited by the ski and GHD volume before the max toes-to-bar, so athletes must push hard without fully redlining too early. The bodyweight loading is moderate, the structure mixes cyclical work with midline and gymnastics, and the repeated intervals with short rest create a fast but sustainable threshold-style effort.
10–14 minutesWorkouts from the Mayhem Classic 2026
Complete as fast as possible of a 5K run.
Gwen: For time, complete 15-12-9 unbroken clean and jerks, resting only between sets.
Complete as fast as possible of 30 sandbag squats, ring muscle-ups, sandbag squats, bar muscle-ups, and sandbag squats.
