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
10-15 Minutes (Steady movement through the following):
1 Minute Moderate Cardio (Round 1: Ski: Round 2: Row; Round 3: Bike)
5 lateral box step ups (each side)
10 Single Arm Ring Rows (each side) (OR Body Rows)
20 shoulder taps in push up plank
4. Workout Prep (after the strict handstand push ups)
1 Set: (at workout pace)
5 Calorie Ski
5 Push Ups
5 Pull Ups
5 Air Squats
Calorie Ski
Pull Up
-Rest 5:00-
27-21-15-9 (21-16-12-7 for women)
Calorie Row
Push Ups
-Rest 5:00-
27-21-15-9
Pull Ups
Push Ups
Air Squats
*"For Women" reps only apply to the Cal/Ski reps.
*For Row and/or Ski, Sub Bike OR 300-250-200-100m Run if needed
Target Time each set: 7-8 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
Stimulus is moderate to high intensity. This workout places a very heavy focus on the chest, shoulders, biceps, and triceps so athletes should maintain steady pacing on the ski/row and small, quick set on the pushups to avoid burnout.
Get ready to feel the burn!!
WORKOUT STRATEGY & FLOW
Ski/Row: You should be aiming for a steady pace to work calories off rather than trying to sprint while on the machine.
Push ups: You should aim for fast, quick sets and get off the hands as soon as you aren’t working. Resting in the plank position with hands still on the floor keeps the arms and upper body under longer tension causing muscle to fatigue sooner.
Pull-ups: You should aim for smart sets here. Break up the 27/21 if needed and then aim for close to unbroken on the 15/9.
– 2 sets of (1+2+1) @ 80-83% 1RM Snatch
– 3 sets of (1+1+1) @80–83% 1 RM Snatch
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