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 Row (build intensity each round)
8 single arm dumbbell bench press (each side) (light/moderate)
8 double arm dumbbell bench press (light/moderate)
4. Workout Prep
1 Set: (at workout pace)
3 Bench Press (at workout weight)
5/4 Calorie Row
AMRAP 3 Minutes
20 DB Bench Press (50/35)
Max Distance Calorie Row
-Rest 1 Minute b/t sets-
Score is calories
Target Calories each set: 30/24+ Calories
Minimum Calories before scaling each set: 10/8
STIMULUS and GOALS
This is a classic push/pull workout focused on building upper body capacity.
WORKOUT STRATEGY & FLOW
Bench: aim for 1-3 sets here. Don’t use over 60% of 1RM for this workout weight.
Row: focus on long strong pulls when you first get into the rower. Don’t waste time on transitions. Make sure to have your foot straps set so that you don’t have to mess with them.
5 sets: 6-8 reps.
Increase weight across reps. Works towards moderate/heavy sets. Avoid contact with the floor between reps.
*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Barbell should come to the hips/lower abdomen. Use a thumbless grip to focus on back engagement
Double DB Prone Row
4 sets: 10-12 reps; increasing weight across sets.
Set a bench on two boxes to give the athlete enough room to completely extend the arms without contacting the floor. Lay face down on the bench.
*Focus: Strong contraction of the back. Chest can slightly raise off the bench but utilize the bench to stabilize the torso and minimize the amount of momentum assistance from the torso during the pull.
Barbell 21’s 3 sets:
7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion.
Keep weight on the light to moderate side
*Focus: Quality over quantity
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 and Increasing Heart Rate – (After the run)
3 Sets
1:00 Ski (easy to moderate)
10 hanging scap retraction, 6 kip to swing, 2 knees to elbows
10 Half Kneeling single arm kettlebell press (each side) (light)
0:20 handstand hold
30-45ft sled push (start empty and add weight each round)
30-45ft sled pull (start empty and add weight each round)
5. Workout Prep
1 set (at workout pace)
2 Strict Deficit Handstand Push Ups (at workout deficit)
4 Toes to bar
10ft Sled Pull (heavy)
10ft Sled Push (heavy)
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)
3x (600m easy, 60sec rest)
-Directly Into-
400m moderate, 100m walk
300m fast, 200m walk,
200m faster, 300m walk,
400m fastest, 400m walk
SCORING:
Your score is your 400m controlled sprint(fastest) time.
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