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 Bike (start easy and build intensity each round)
10 kettle bell single arm suitecase deadlifts (light/moderate) (each side)
15 banded good mornings
0:20 side plank (each side)
4. Workout Prep (after the strict handstand push ups)
1 Set: (at workout pace)
9/7 Calorie Assault Bike (7/5 Calorie Echo Bike)
4 Deadlifts (at workout 1 weight)
70/55 Calorie Assault Bike (OR 1000m Row)
45 Deadlifts (185/125)
45 Deadlifts (225/155)
-Rest until 10:00-
45/35 Calorie Echo Bike
30 Deadlifts (275/185)
-Rest until 20:00-
35/25 Calorie Echo Bike
15 Deadlifts (315/225)
Target Time workout 1: sub 8 minutes
Target Time workout 2: sub 6 minutes
Target Time workout 3: sub 4 minutes
Time Cap workout 1: 10 minutes
Time Cap workout 2: 8 minutes
Time Cap workout 3: 6 minutes
STIMULUS and GOALS
Stimulus for today’s workout is fast and steady. Chipper pace all the way through. Assault bike and deadlift is the perfect combo for "jello legs" so be mindful of the intensity on the bike so you can attack the barbell in decent sets.
Great mental test! we know the workouts will suck, that’s the point. Get pumped up and see what you can hold.
WORKOUT STRATEGY & FLOW
Assault Bike: Ramping up fast for 5-6 seconds and coasting to a maintenance speed works well. Or, what we found for some athletes is use an interval style approach. What helped Darren stay mentally in it was alternating 30 seconds at a fast pace into 30 seconds at a slow/moderate pace. Many don’t know what to look at on the monitor, so either keep an eye on RPMs or Wattage and find the number that you can "maintain" for the bulk of the calories.Try adjusting the bike seat distance from the monitor which can make a big difference in terms of comfort during this workout. Slowing down during the last 7-10 calories will allow you to collect their legs and breath before moving to the barbell. Great goal should be averaging which is averaging 18/14+ calories a minute.
Deadlifts: Weight should be around 40-50% of athletes one rep max for workout one and not over 70% 1RM for workout 3. Workout 1 weight should be guaranteed to be completed in sets of 10. Workout 1 deadlift should be a moderate weight NOT heavy. The difficult part of this barbell movement should be the aerobic challenge and not a strength challenge (except maybe grip fatigue). Be sure to load hips low enough to utilize leg drive because the tendency after the bike will be to keep the hips high and almost straight leg reps. Cuing "breathe low (into the stomach or waistband)" will keep you
– 2 sets of 2 @ 75-80% 1RM Snatch
OR Banded 7s – perform 7 reps of each movement
2. Hinshaw Warm up
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
2 sets:
400m at mod pace,
400m at mod/fast pace,
400m at fast pace,
400m at faster pace
-Rest 2min b/t all reps & sets-
Total: 3200m
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