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
2-3 rounds
1:00 Row or Run
5 Inchworms into strict pull up
10 Bottom of Squat thoracic with overhead reach
5 Single Arm Dumbbell Overhead Squats (each side) (moderate weight)
4. Workout Prep
1 Set: (at workout pace)
2 Box jumps (at workout height)
1 Rope Climb or 2 Strict pull ups
12 box jump (30/24)
4/3 Rope Climbs (OR 12/9 Strict Pull Ups)
-Rest 4-8 Minutes-
AMRAP 8 Minutes
12 Toes to bar
12 Dumbbell squat snatches (50/35)
-Rest 4-8 Minutes-
AMRAP 8 Minutes
48 Double unders
8 Bar muscle ups
-Rest 4-8 Minutes-
AMRAP 8 Minutes
24/20 Calorie Bike Erg (OR another machine OR 250m Run)
12 Deadlifts (225/155)
Target Rounds Each Set: 4
Rounds before scaling: 2
STIMULUS and GOALS
These couplets are designed to keep you moving and having consistent, faster sets for each movement. Aim to not slow down the entirety of each 8 minute workout!
WORKOUT STRATEGY & FLOW
Workout 1: Go for smooth reps of each set, gathering yourself as need to not miss a jump or have any unsteadiness on the peg
Workout 2: Unbroken t2b to start and some touch’n go reps with the dumbbell is the goal!
Workout 3: We’d like both to be smooth and unbroken as long as possible! Break the Bar MU into 2 sets if needed to avoid redlining
Workout 4: This one should be easier to pace! Moderate/fast on the bike and ideally unbroken on deadlifts throughout!
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