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
1 Minute Bike (easy to moderate)
7 Strict Pull Ups
0:20 Handstand Hold
7 Dumbbell Single Leg RDL (Moderate) (each Side)
7 Dumbbell Single Arm Russian Swings (Moderate) (each Side)
7 Single Arm Dumbbell Press (Moderate) (Each side)
4. Workout Prep
1 Set: (at workout pace)
1 Legless Rope Climb
2 Strict Handstand Push-ups
2 Alternating Dumbbell Snatches (at workout weight)
1 Rope Climb
4 Strict Handstand Push-ups (w/ a 6" riser)
6 Alternating Dumbbell Snatches (50/35)
1 Rope Climb
4 Strict Handstand Push-ups
6 Alternating Dumbbell Snatches (70/50)
Target Time: sub 10 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
This is a moderate intensity workout focused on unbroken movements and consistent pacing.
WORKOUT STRATEGY & FLOW
Rope climbs: Make every rep count here. Utilize a big jump and big pulls.
Strict handstand push ups: These are ideally unbroken throughout.
Dumbbell snatches: Fast singles are a good strategy for the dumbbell snatches. Use a big pull and get under the dumbbell for a strong power snatch catch position.
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. Hinshaw Warm up
4. Movement Prep/Activation (perform after the run)
5-10 Minutes moving through the following
20 Shoulder Taps (total)
10 hanging scap retrations, 8 kips, 6 kip to swing, 2 dips (alternate b/t the pull up bar and rings each round)
1:00 Ski (easy)
5. Workout Prep
1 Set: (at workout pace)
4 chest to bar pull ups
4 push ups
2 Muscle Ups
3 Sets
500m faster, 2min rest,
400m faster, 90sec rest,
300m faster,
Rest 60sec b/t sets
-Rest add’l 3min-
3x (200m controlled sprint, 15sec rest, 200m recovery walk/jog).
No add’l rest b/t reps or sets.
SCORING:
Your score is your Total Workout Time (including rest).
2 rounds
20 chest to bar pull ups
20 push ups
10 Muscle Ups
-Rest 1:1 between rounds-
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
This is a moderate intensity workout.
You will be building capacity in the upper body.
WORKOUT STRATEGY & FLOW
Chest to bar: aim to keep these in 1-2 sets throughout.
Push ups: keep these sets small and fast. There is going to be a lot of upper body lactic acid build up in this workout so don’t go out too hard and burn out.
Muscle ups: aim to keep these in 1-3 sets. Utilize a good backswing and big kip to help with the upper body fatigue.
Add Comment