If you haven’t gotten a chance to do 21.1 yet, tomorrow we will be allowing make-ups/redo’s. Then on to 21.2!!
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
4:00 easy cardio (your choice)
*perform 10 perfect air squats every minute on the minute
-into-
3:00 moderate cardio (your choice)
*perform 5 inchworms every minute on the minute
-into-
2:00 moderate/fast cardio (your choice)
*perform 10 V Ups every minute on the minute
4. Workout Prep (after the muscle ups)
1 set (at workout pace)
4 GHD Sit Ups
2 Burpee Pull Ups
4 Wall Balls (at workout weight)
20 GHD Sit Ups (OR 30 Alternating V Ups)
10 Burpee Pull Ups
-Rest 5 Minutes-
AMRAP 10 Minutes
20 Wall Balls (20/14)
10 Burpee Pull Ups
Target Rounds each set: 5+
Minimum Rounds before scaling: 3
STIMULUS and GOALS
Stimulus for workout is moderate intensity with steady pacing. You should aim at keeping a pace in the first minute that they can continue to hold until the last minute of this workout.
Set the tone and try to hold on! it’s only 10 minutes 🙂
WORKOUT STRATEGY & FLOW
GHD’s: The Volume in this workout can sneak up on you. Keep a consistent pace throughout.
Burpee Pull-up: You should use a pullup bar that they can’t contact when standing tall with arms extended overhead. For the pull-up, you can either jump into the pull-up or jump to a dead hang and then kip the pullup. Aiming for a consistent pace here.
Row
250m easy:
250m moderate
250m easy
250m moderate/fast
250m easy
250m fast
4 sets:
3min at 6min test (or fast) pace,
3min at easy (active recovery) pace
No add’l rest b/t reps or sets
Total: 24min
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