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 Sets
1:00 cardio (your choice) (easy/moderate)
50′ Single Arm Farmers Carry (light/moderate)
10 goblet squats (light/moderate)
20 Alternating Leg V Ups
4. Workout Prep
1 Set: (at workout pace)
25’ Farmer Carry (at workout weight)
5 GHD Sit Ups
5 Wall Balls (at workout weight)
200’ Farmer Carry (50s/35s)
45 Abmat Sit Ups
45 Wall Balls (20/14)
100’ Farmer Carry (70s/55s)
30 GHD Sit Ups
30 Wall Balls (30/20)
Target Time: 10-12 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
Stimulus for the workout is moderate intensity with sheer grit and grind. You will be testing mentally on this one with how long they are willing to hold on with the Carry and big sets of Wall Balls.
WORKOUT STRATEGY & FLOW
Farmer Carry: Weight is heavy and is 1 dumbbell in each hand. Plan on breaking this up in manageable distances, Try and get at least half way and then look to break. Quick, short steps are key to covering distance quickly and efficiently while being mindful to always set the dumbbells down and not drop to not only protect others but for the life of the dumbbell. Grips and chalk are highly recommended and use kettlebells or plate pinch as substitution for lack of equipment.
GHD’s Unbroken/non-stop movement while being explosive with the hands and hips. Keep the head neutral and breathe at the top of each rep. Remember to relax the hands from the farmer carries.
Wall Balls: Weight is heavier than normal so our goal should be 1-3 sets. If we break then the rest has to be around 10 secs and back on the wall ball. If we go for broke then take an extra second after ghds to steady the heart rate. Remember to cycle the arms and keep the hips popping to help launch the wall ball up.
10 Sets
2 Min moderate w/:15sec Rest
No add’l rest b/t sets
*SCORE is SHORTEST 2-min distance.
*Rest 10-15min (full recovery) prior to starting 2a
*Week 3 was technically last week and week 1 was the 6min max meter test. So you haven’t missed any workouts if you’ve done 4 workouts total so far (including the 6 minute test)!
20/16 Calorie Ski
50’ Double Dumbbell Front Rack Walking Lunge (2x50s/35s)
20 Double Dumbbell Shoulder to Overheads (2x50s/35s)
50’ Double Dumbbell Front Rack Walking Lunge (2x50s/35s)
-Rest 1:00 b/t Sets-
Target Time each set: sub 4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
Another grinder of a workout. Intensity is moderate with a steady work pace. Don’t come out hot and try and keep moving even if your body doesn’t want to.
First set should be steadily approached as a tester to see if pace is maintainable. Try and get faster or stay consistent.
WORKOUT STRATEGY & FLOW
Ski: Long and strong pulls while using total body. Steady breathing pattern and effort should be around 75%. , not max. Try and finish around 60-75 seconds.
Walking Lunge: Whether you tilt the dumbbell back or keep in the front rack this needs to be comfortable and controllable for unbroken 50ft sections. Relax the hands make sure to reach full extension with every rep. Hands have to remain in contact with handles so don’t let go.
Shoulder to Overhead: After the lunge if the shoulders can take it try and go right into the shoulder to overhead. Whether you go unbroken or break in 2 sets try and keep the reps flowing. If you break after the lunge then take a deep breath and see if you can go unbroken. Push Jerk or Push Press is acceptable just make sure to be explosive with hips and keep the torso vertical.
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