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
16/12 Calorie Assault or Echo Bike (build intensity each round)
8 Box Jumps with step down
4 single arm dumbbell thrusters (each side) (moderate)
4. Workout Prep
1 Set: (at workout pace)
4 Chest to Bar Pull Ups
3 Box Jump Over (at workout height)
2 Thrusters (at workout weight)
15 Chest to Bar Pull Ups
12 Box Jump Over (24"/20") (must clear the box)
9 Thrusters (115/90)
21 Chest to Bar Pull Ups
15 Box Jump Over (24"/20") (must clear the box)
9 Thrusters (135/95)
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
This is a sprint workout so go FAST!!! You have plenty of recovery built in
WORKOUT STRATEGY & FLOW
Chest to bar: these are ideally unbroken. They are at the beginning of each round so aim for that.
Box jump overs: aim to keep these at a consistent and fast pace. Use the step out and back in method for settling into a pace.
Thrusters: these should be unbroken. Rest a second before you pick to bar up to ensure you can do them in one set! Use good hip drive to get the bar up fast.
3×6-10 Arnold press (Moderate/Heavy)
3×12 Rear Dumbbell Delt raises (Moderate)
3 Sets
800m mod/fast, 90sec rest,
400m mod/fast,
-Rest 60sec between sets-
-Rest 3min-
3x
400m faster, 30sec rest,
200m recovery jog b/t sets
SCORING:
Your score is your total workout time including rest.
21-15-9
Strict Handstand Push Ups
4-3-2 Legless Rope Climbs
-Rest 5 Minutes b/t sets-
Target Reps each set: 6 minutes
Time Cap each set: 10 minutes
STIMULUS and GOALS
This is a muscle endurance workout focused on building capacity in the strict handstand push ups and legelss rope climbs.
WORKOUT STRATEGY & FLOW
Strict handstand push ups: aim to keep these in 1-3 sets. Be smart on your break up each set.
Legless rope climbs: Use big pulls on the legless rope climbs to try and spend less time under tension. Aim to keep these with no more than :30 between reps.
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