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
3 Sets
20/16 Calorie Bike
10 Single Arm Dumbbell Power Cleans (moderate) (Each side)
5 Spiderman Lunge Stretch (each side)
5 Up downs (burpee without push up)
5 box get over (start low and increase height each round)
4. Workout Prep
1 Set: (at workout pace)
5 Calorie Assault Bike
1 Power Cleans (at workout weight 1)
1 Burpee Box Get Overs (at workout height)
40/32 Calorie row
5 Rounds
5 Power Cleans (135/95)
5 Burpee Box Jump Overs 24/20"
-into-
30/24 Calorie row
4 Rounds
4 Power Cleans (155/105)
4 Burpee Box Jump overs 24/20"
-into-
20/15 Calorie row
3 Rounds
3 Power Cleans (185/125)
3 Burpee Box Jump Overs 24/20"
50/40 Calorie Assault Bike
5 Rounds
5 Power Cleans (205/145)
5 Burpee Box Get Overs (48)
-into-
40/32 Calorie Assault Bike
4 Rounds
4 Power Cleans (225/155)
4 Burpee Box Get Overs (48)
-into-
30/24 Calorie Assault Bike
3 Rounds
3 Power Cleans (255/175)
3 Burpee Box Get Overs (48)
Target Time: sub 20 minutes
Time Cap: 25 minutes
STIMULUS and GOALS
Stimulus on workout is moderate pacing. You should find a steady pace for all movements and maintain that pace across rounds.
Workout is going to be a grinder. No rest between, just embrace the suck and make sure you place weights on the side of the bar (not behind).
WORKOUT STRATEGY & FLOW
Assault bike: Effort on bike should stay relatively the same across each of the three bike pieces. Ramping the bike up and coasting down to a cruising speed is a solid strategy to work through these calories. Effort should be around 70% on all bike sections to avoid burnout and also prevent major leg fatigue that could affect bar work and burpees.
Power Clean: Weight increases across rounds. Beginning weight should be something that could be done touch and go for all 5 reps (around 55% of 1 rm). Middle weight should be something that could be done touch and go but may be preferred to go fast singles (around 65-70% of 1rm). Final weight should be something that will most likely be done in fast singles (75-80% of 1 rm). Focus on lowering the hips to utilize leg drive from the floor (especially with final weight).
Burpee Box Get Over: You will perform a burpee and then pass over the box. Hands can be used to assist in getting over the box but the majority of the body must pass over the box. You cannot plant hands and then swing your body around the side of the box. Goal is just to keep moving at a steady, consistent pace that doesn’t hurt the breathing.
10 Toes to Bar + 5 Bar Muscle Ups
* Unbroken, rest as needed between sets *
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