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
15-20 Calorie Bike (start easy and build intensity each round)
10 hanging scap retractions, 6 kip to swing, 2 knees to elbow
5-10 Thrusters (Start with empty bar and add weight each round)
20-40′ Overhead Walking Lunge (Start with empty bar and add weight each round)
4. Workout Prep
1 Set: (at workout pace)
10/7 Calorie Bike Erg
5 Toes To Bar
3 Thrusters (at workout weight)
10’ Overhead Dumbbell Walking Lunge (at workout weight)
10 Toes to bar or knee ups
50’ Overhead Dumbbell walking lunge (2×35/20)
10 Dumbbell Thrusters (2×35/20)
15/12 Calorie Echo Bike -OR- 20/16 calorie row
-Rest 1:1 b/t sets-
20 Toes to bar
50’ Overhead Dumbbell walking lunge (2×50/35)
10 Dumbbell Thrusters (2×50/35)
20/16 Calorie Echo Bike
-Rest 1:1 b/t sets
Target Time: sub 15 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
This is a high heart rate lung burner.
WORKOUT STRATEGY & FLOW
Echo bike: Aim for a moderate/hard effort here. This will be your recovery point in the workout so don’t go out too hot.
T2B: aim for 1-2 sets throughout.
Thrusters: aim for unbroken sets. If you plan to break before the walking lunge, go 9 thrusters, rest and then complete the last thruster before heading into the lunge.
*Walking overhead lunge: aim for unbroken here. Focus on smooth steps instead of speed. No shuffle steps
*After 10 each Bulgarian split squats each side, go straight into 30 sec max split squats each side (Moderate/Heavy across all sets)
3×20 single leg glute bridge (each side)
150 Banded hamstring curls (Seated on Bench with band around upright) (complete in as few of sets as possible)
*Superset movements as desired
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
1:00 Ski (start easy and build intensity)
8 inchworms into box step up
30′-45′ Hand Over Hand Sled Pull (Start with empty sled and add weight each round)
5. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Ski
3 Burpees box jump overs (at workout height)
20′ Hand over hand sled pull (at workout weight)
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)
100’ KB Farmers Carry (2X70/55)
20/16 Calorie Ski
15 Burpee Box Jump over (24"/20")
-Rest 1:1 b/t sets-
Score is distance sled is pulled each set
Target Feet each set: 30+ feet
Minimum Feet before scaling each set: 10 feet
STIMULUS and GOALS
These are hard effort sets.
Focus is getting a consistent amount of pulling each set.
WORKOUT STRATEGY & FLOW
Ski: aim for a 1300+/1100+ pace on the ski.
BBJO: smooth is fast here. Step up burpees are recommended.
Sled pull: Keep your body leaned back and engaged with each pull to help with the speed of it!
Add Comment