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
15/12 Calorie Bike (easy to moderate)
5 Inchworms
5 Single Arm Overhead Dumbbell Push Press (Left arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Left arm) (light/moderate)
5 Single Arm Overhead Dumbbell Push Press (Right arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Right arm) (light/moderate)
4. Workout Prep
1 Set: (at workout pace)
2 Single Arm Dumbbell Push Press (Left arm) (at workout weight)
10ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (at workout weight)
2 Single Arm Dumbbell Push Press (Right arm) (at workout weight)
10ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (at workout weight)
10 Single Arm Dumbbell Push Press (Left arm) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)
10 Single Arm Dumbbell Push Press (Right arm) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (50/35)
-rest 5 minutes-
AMRAP 5 Minutes
10 Single Arm Dumbbell Snatch (Left arm) (50/35)
25ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (50/35)
25ft Handstand Walk
-rest 5 minutes-
AMRAP 5 Minutes
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)
25ft Handstand Walk
25ft Single Arm Overhead DB Walking Lunge (Right arm) (50/35)
25ft Handstand Walk
modification for HS walks is
4 wall walks
Target Reps each set: 75+ (2.5 Rounds)
EVERY 5 FT OF LUNGES COUNTS AS ONE REP
Time Cap each set: 60 (2 Rounds)
STIMULUS and GOALS
Stimulus for the workout is all about managing shoulder fatigue while keeping a steady pace under heavy duress. The combo of mobility with high skilled movements will test you in ways that you cant imagine.
WORKOUT STRATEGY & FLOW
Dumbbell Push Press: Weight is going to be heavy so it’s important that you only pick the dumbbell up when 10 reps is in your wheelhouse. Drive through the floor and pop the hips with all your might to launch then dumbbell overhead. If you plan to break before the lunge then try to get 8 or 9 reps before resting. This will allow for small work before the lunge.
Dumbbell Snatch: Same strategy as the push press. Try to stay unbroken if possible. If rest is needed then get over the halfway point before dropping. Touch and Go, Be Explosive!.
Lunge Walk/ Handstand Walk: Both of these movements will be challenging but only should be performed if unbroken is possible (scale distance if needed). Stay steady on the lunge while pressing hard up on the dumbbell and remember to actively breathe through the handstand walk.
10 Single Arm Dumbbell Push Press (Left arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
10 Single Arm Dumbbell Push Press (Right arm) (70/50)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
-rest 3 minutes-
3 Rounds
10 Single Arm Dumbbell Snatch (Left arm) (70/50)
50ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (70/50)
50ft Handstand Walk
-rest 3 minutes-
3 Rounds
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (70/50)
50ft Handstand Walk
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (70/50)
50ft Handstand Walk
Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
Stimulus for the workout is all about managing shoulder fatigue while keeping a steady pace under heavy duress. The combo of mobility with high skilled movements will test you in ways that you cant imagine.
WORKOUT STRATEGY & FLOW
Dumbbell Push Press: Weight is going to be heavy so it’s important that you only pick the dumbbell up when 10 reps is in your wheelhouse. Drive through the floor and pop the hips with all your might to launch then dumbbell overhead. If you plan to break before the lunge then try to get 8 or 9 reps before resting. This will allow for small work before the lunge.
Dumbbell Snatch: Same strategy as the push press. Try to stay unbroken if possible. If rest is needed then get over the halfway point before dropping. Touch and Go, Be Explosive!.
Lunge Walk/ Handstand Walk: Both of these movements will be challenging but only should be performed if unbroken is possible (scale distance if needed). Stay steady on the lunge while pressing hard up on the dumbbell and remember to actively breathe through the handstand walk.
50-40-30-20-10
Cal Row
GHD SIt Ups
Target Time: sub 15 minutes
Time Cap: 20 Minutes
STIMULUS and GOALS
This is a simple combo that can be devastating if you don’t approach it the right way.
WORKOUT STRATEGY & FLOW
Row: Keep a semi aggressive pace but don’t go too hard as to blow up yourself for the toes-to-bar. Try to pick up the pace round to round.
GHDs: You can push the pace here as well and know each round will get faster and faster with descending rep scheme.
* 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
2. Movement Prep/Activation (perform after the run)
8-12 Minutes moving steadily through the following:
1:00 Echo Bike (start easy and build intensity)
50′ Sled Push (empty sled)
3. Workout Prep
1 Set: (at workout pace)
5/4 cal echo
25’ sled push (at workout weight)
15/12 Cal Echo Bike
150’ Sled Push (90/60, if on turf – moderate/heavy weight)
15/12 Cal Echo Bike
-Rest 1:1 b/t sets-
Target Time each set: 3-4 minutes
Time Cap each Set: 5 minutes
STIMULUS and GOALS
This workout is a leg burner that can build some capacity in sled pushing/biking while fatigued.
WORKOUT STRATEGY & FLOW
Echo Bike: Calories are lower here so aim to be more aggressive in your pace.
Sled Push: Doesn’t have to be a sprint but should be able to move pretty quickly while pushing.
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