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 Cardio (your choice) (easy to moderate)
10 Goblet Squats Dumbbell or Kettlebell (light)
10 single arm Dumbbell or Kettlebell press (light/moderate) (each side)
8 hanging scap retractions, 6 hanging knee raises, 4 kip to swing, 2 strict toes to bar
10 alternating v ups
4. Workout Prep
1 Set: (at workout pace)
6 Wall Balls (at workout weight)
3 Toes to Bar
2 Strict Handstand Push Ups
80 Wall Balls (20/14)
40 Toes to Bar
20 Strict Handstand Push Ups (6" riser)
100 Wall Balls (20/14)
50 Toes to Bar
25 Strict Handstand Push Ups
Target Rounds & Reps: 1+50 (or more)
Minimum reps before scaling: 160
STIMULUS and GOALS
Stimulus is a moderate intensity chipper with smart sets for the first workout and a push for unbroken on the second workout.
WORKOUT STRATEGY & FLOW
Wall Balls: aim for big sets here. Keep the arms relaxed as much as possible to prepare for the toes to bar and strict handstand push ups.
Toes to bar: aim for big, smart sets here.
Strict handstand push ups: aim for big, smart sets here. It is the last movement so you can be more aggressive with these.
SCALING
Dumbbell Squat Snatch (70/50)
50-40-30-20-10
Heavy Double Unders
-Rest 1:1 b/t sets-
20-16-12-8-4
Dumbbell Squat Snatch (70/50)
100-80-60-40-20
Double Unders
Target Time each set: 8-10 minutes
Time Cap each set: 13 minutes
STIMULUS and GOALS
This is a moderate/high intensity workout focused on moving a heavy dumbbell and jump rope efficiently.
WORKOUT STRATEGY & FLOW
Dumbbell squat snatch: make sure to get super warmed up in this overhead position before starting the workout. Quick singles is a good strategy on set one and sets of 3-4+ on set 2.
Heavy double unders: aim to keep these in 1-2 sets throughout. Keep a relaxed grip on the rope so that you don’t smoke it for the dumbbell squat snatch
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
2-3 Sets
15/12 Calorie Bike
15/12 Calorie Ski
0:30 Handstand Hold
10 hanging scap retraction, 6 kips, 4 kip to swing, 2 strict pull ups
4. Workout Prep
1 Set: (at workout pace)
5/4 calorie bike erg
2 Bar Muscle Ups
10’ handstand walk
25/20 calorie bike erg
5 Bar Muscle Ups
50’ handstand walk
5 Bar Muscle Ups
50’ handstand walk
5 Bar Muscle Ups
25/20 calorie bike erg
-Rest 2:00 b/t sets-
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
This is a moderate/high intensity workout focused on unbroken movements and quick transitions.
WORKOUT STRATEGY & FLOW
Bike erg: aim for a hard effort here and finish the calories near the minute mark.
Bar muscle ups: these should be unbroken throughout. Take a quick rest before you jump up if needed.
Handstand walk: these should be done in unbroken 50’ sections. Be prepared for grip fatigue from the bar muscle up/handstand walk combo.
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