OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
25/20 calorie Row
10 hanging scap retraction
5 kip to swing
15 box step ups
10 V Push Ups
5 inchworms
4. Workout Prep
1 set (at workout pace)
3 Toes to Bar
3 Burpee to Bar (6in)
2 Alternating Dumbbell Step Ups (at workout weight)
2 Strict Handstand Push Ups
25 Toes to Bar
15 Burpee to Bar (6in)
25 Alternating Dumbbell Step Ups (1×50/35) (24"/20")
50 Handstand Push Ups
25 Alternating Dumbbell Step Ups (1×50/35) (24"/20")
15 Burpee to Bar
25 Toes to Bar
25 Toes to Bar
25 Burpee to Bar (6in)
25 Alternating Dumbbell Step Ups (2×50/35) (24"/20")
50 Strict Handstand Push Ups
25 Alternating Dumbbell Step Ups (2×50/35) (24"/20")
25 Burpee to Bar (6in)
25 Toes to Bar
TARGET SCORE
Target Rounds: 1+
Minimum Reps before Scaling: 150
STIMULUS and GOALS
Stimulus for this metcon is moderate intensity and steady pacing. Focus on consistent sets for each movement to get through the work efficiently.
This is a fun little chipper workout, pushing higher skilled athletes to go harder than they think they can.
WORKOUT STRATEGY & FLOW
Toes to bar: Work off reps in manageable sets for your specific capacity (meaning avoid going to failure). Fast, quick sets on the bar will work well for some. If you feel good and want to go for a big 25 or 15-10 then go for it!
Burpees to 6 in target: Perform burpees under a bar that is 6 inches from their max reach when standing tall with arms extended overhead. For those of you who cannot find a bar of the right height, have them use the closest size available or adjust muscle up rings to height. To increase accuracy of jumping to the bar, make small hand print "targets" on the ground to avoid inching forward or back between burpees and jumping. If you don’t make contact with both hands and the bar, only redo the jump (not the burpee). The goal is trying to move non-stop at a controlled pace that doesn’t blow the heart rate up.
Dumbbell Step ups: Use 2 dumbbells (50lb/35lb). Pick a load you can do 25 in 1-2 sets while fresh. There’s no grip standard for the dumbbell but you must keep one hand in contact with the Dumbbell at all times. The Dumbbell cannot be assisted (propped on) by the leg stepping up. Standards are starting with both feet on the floor and ending with both feet on the box and standing at full extension. You must alternate the leg they step up with on each rep.
Strict (or regular) Handstand Push Ups: Perform a version so you can complete a
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
AMRAP 10-15 Minutes
1:00 Ski (Start easy and build speed each round)
10 single arm kettlebell front rack step back lunges (each side) (light)
0:15 bar hang
5 hanging scap retractions
4 kip to swing
3 strict pull ups
4. Workout Prep
1 Set: (at workout pace)
100m Ski
10’ Double Kettlebell Front Rack Walking Lunge (at workout weight)
2 Bar Muscle Ups
1000m Ski
200’ Double Kettlebell Front Rack Walking Lunge (2×53/35)
25 Bar Muscle Ups
-Rest 5:00-
25 Bar Muscle Ups
200’ Double Kettlebell Front Rack Walking Lunge (2×53/35)
1000m Ski
-Rest 5:00-
10 sets
15/12 calorie Ski sprint
1:00 easy
TARGET SCORE
Don’t score the final ski
Target Time each set: 8-10 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
This chipper triplet will challenge your capacity through each movement and force you to push to the edge of what you can handle!
Aim to build speed as you go and realize the breaking point is the big set of bar muscle ups on workout 1 and back half of the lunge into the ski on workout 2.
WORKOUT STRATEGY & FLOW
Ski: Hold a moderate to moderately/fast pace knowing the workout isn’t won here but can be lost here.
Lunges: Pick a weight you can do 50’ segments unbroken. Keep the KBs in the front rack and aim to minimize stutter steps.
Bar Muscle Ups: Go big here on workout 1! Come out with a bigger set then chip away til you are done.
On workout 2 be slightly more conservative while still pushing the pace.
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