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
3:00 Row (Easy)
10 Goblet Squats (light)
5 V Push Ups
5 Jumping Air Squats
2:00 Row (Moderate)
10 Goblet Squats (light)
5 V Push Ups
5 Jumping Air Squats
2:00 Row (Fast)
10 Goblet Squats (light)
5 V Push Ups
5 Jumping Air Squats
4. Workout Prep
1 set (at workout pace)
7/6 Calorie Row
4 Wall Balls (at workout weight)
21/16 Calorie Row
42 Wall balls (20/14)
21/16 Calorie Row
36 Wall Balls (20/14)
21/16 Calorie Row
30 Wall balls (20/14)
21/16 Calorie Row
42 Wall balls (20/14)
21/16 Calorie Row
36 Wall Balls (20/14)
21/16 Calorie Row
30 Wall balls (20/14)
-Rest 5 Minutes-
21/16 Calorie Row
21 Wall balls (20/14)
21/16 Calorie Row
18 Wall Balls (20/14)
21/16 Calorie Row
15 Wall balls (20/14)
Target Time set 1: 7-8 minutes
Time Cap set 1: 10 minutes
Target Time set 2: sub 5 minutes
Time Cap set 2: 7 minutes
STIMULUS and GOALS
This is going to be a high heart rate, leg and lung burner.
WORKOUT STRATEGY & FLOW
Rower: Hold a moderate/hard pace on the rower. Aim for 1300+/1100+ pace.
Wall Balls: You will feel the leg fatigue here, but the goal should be unbroken throughout.
3 Rounds
100 Double Under
3 Pegboard
-Rest 1:1 between sets-
Target Time each set: 6-7 minutes
Time Cap each Set: 10 minutes
STIMULUS and GOALS
This workout is a lot of upper body and might be sneaky hard on the grip.
WORKOUT STRATEGY & FLOW
Double Under: Not huge sets here but the volume will sneak up on you. Aim to keep these unbroken throughout.
Pegboard: The volume here will add up with the fatigue factor on your grip. Break these into singles if you have to to keep from resting too long before getting back to the double unders.
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
3-4 Sets
250m Row
500m Bike Erg
25′ Handstand Walk
3 Rope Pull Sit to Stand
25′ walking lunge (start body weight and add load each round)
4. Workout Prep
1 Set: (at workout pace)
25’ Handstand walk
1 Rope climb
25’ Double kettlebell lunge (at workout weight)
50’ Double kettlebell lunge (2×70/53)
50’ Handstand walk (with double obstacle)
3 Legles Rope climbs (15’)
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