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
5:00 Cardio (your choice)
EMOM perform 10 air squats
-then-
3 Sets
5 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions
Keeping the warm up slightly shorter since we have such a long metcon
4. Workout Prep
1 set (at workout pace)
2 Strict pull ups
4 Push ups
6 Air Squats
With a vest, if you are wearing that in the workout
5 rounds
10 Strict pull ups
20 Push ups
30 Air Squats
-Rest 5 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
Class- bodyweight
Comp- Perform with 20/14 vest
Target Time each set: 11-12 minutes
Time Cap each set: 15 minutes
STIMULUS and GOALS
Stimulus today is moderate pacing. You should focus on 1-3 sets on all movements and quick transitions between them.
WORKOUT STRATEGY & FLOW
Strict pull-ups: The total volume is 100 strict pull-ups. Be smart in the beginning here.
Push ups: the total volume is 200 pushups. Aim for 2-3 sets on the first set of the workout. And then 1-2 sets on the second part. Come up off the hands when you need to rest.
Air squats: the total volume is 300. Aim to keep these unbroken and focus on relaxing the arms.
4 Sets
1000m moderate,
60sec rest,
400m moderate
Rest 2min b/t sets
*Score is total workout time including rest.
2 rounds
150 Double unders
150’ Handstand walk (double obstacle per 50’)
-Rest 3:00-
3 rounds
5 Deadlifts (405/315)
3 Rope Climbs
-Rest 3:00-
Target Time sets each set: sub 4 minutes
Time Cap each each: 6 minutes
STIMULUS and GOALS
High Skilled gymnastics while under heavy shoulder fatigued. This workout will bring a pump so take a deep breath before the obstacle, jump high up the rope and be aggressive with the pace.
moderate intensity with quick rest and turn around on reps.
WORKOUT STRATEGY & FLOW
*Double unders: Aim to keep these unbroken. Focus on relaxing the shoulders and grip.
Handstand Walk: 50ft unbroken sections is what we would like to see before breaking.. The obstacle always throws a wrench in the mix so make sure you are mentally and physically ready before kicking back up…Nothing worse than getting half up and failing only to redo so just relax.
*Deadlifts: These are HEAVY. Make sure you are good and warmed up for these. Aim for unbroken on these throughout.
Rope Climbs: Fast up the rope and slide down to keep time under tension to a minimum. With every pull the feet/legs should be stepping up like walking up stairs. Goal should be completing 1 climb every 30 seconds or less.
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