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 Row (start easy and build intensity each round)
7 single leg dumbbell RDLs (light/moderate) (each side)
7 single arm russian dumbbell swing (light/moderate) (each side)
7 single leg dumbbell presses (light/moderate) (each side)
7 spider man lunge stretch (each side)
7 bottom half burpees
4. Workout Prep
1 Set: (at workout pace)
4 Dumbbell Snatches (at workout weight)
4 Burpees Box Jump Over (at workout height)
30-20-10
Dumbbell Snatches (50/35)
20-15-10
Burpees Box Jump Over (24"/20")
-Rest 1:1 between sets-
30-20-10
Dumbbell Snatches (70/50)
Burpees Box Jump Over (24"/20")
-Rest 1:1 between sets-
Target Time each set: 7-8 minutes
Time Cap each set: 11 minutes
STIMULUS and GOALS
We want progressively faster round pacing as you work through each movement. Hold an 80-85%S effort until the 10s, then send with what you have left!
WORKOUT STRATEGY & FLOW
Dumbbell Snatches: Aim for 1-3 sets on the 30, 1-2 sets on the 20 and all you have left on the 10. Keep your back braced and pull efficiently! The heavier weight is challenging but if we load our posterior chain effectively, smooth touch’n go reps are doable.
Burpee box jump overs: This movement will feel fatigued due to work done with the dumbbell snatches. Stay disciplined and keep moving as it is only 60 reps total before you get to rest for this portion! We recommend a step up and down for the burpee here to keep constant movement.
3×8-10 single-arm kettlebell (or Dumbbell) Bench Press (moderate/heavy) (each side)
3×25 tricep press downs (light)
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)
5x (400m mod/fast, 200m easy),
-Rest 2min recovery walk-
5x (200m mod/fast, 100m easy).
Or
5x (90sec mod/fast, 90sec easy),
-150m recovery walk-
5x (45sec mod/fast, 45sec easy).
SCORING:
Total Workout Time (including rest)
Or
Workout Meters (Score this in notes)
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