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)
8 Dumbbell Suitecase deadlifts (moderate) (each side)
6 inchworms
4 box step ups (each side)
4. Workout Prep
1 Set: (at workout pace)
2 Deadlifts (at workout weight)
3 Push Ups
4 Box Jumps (at workout height)
AMRAP 3 Minutes
3 Deadlifts (225/155)
5 Push Ups
7 Box Jumps (24"/20")
-Rest 1 Minute-
Scored in reps to keep the leaderboard clean (18 reps = 1 round)
Target Rounds each set: 6+
Minimum Rounds before Scaling each set: 4
STIMULUS and GOALS
3:00 Amrap? Easy Peasy, right? Wrong!!!! This workout will test your sheer grit across all sets. Reps are short, and weight is moveable where the intensity will be high with non-stop movement. Can you set the tone early and hold on?
WORKOUT STRATEGY & FLOW
Deadlifts: Unbroken! Weight needs to be moveable for touch and go sets the whole way through. Your body will begin to break down as the workout extends but don’t sacrifice your form.
Push-Ups: Shouldn’t have to break but might want to get a quick rest and keep the arms at bay.
Box Jumps: These should be a nice steady pace. We encourage stepping down to reduce risk for injury and to keep the heart rate low.
AMRAP 3 Minutes
3 Deadlifts (275/185)
6 Push Ups
9 Box Jumps (24"/20")
-Rest 1 Minute-
* Start each AMRAP where you left the previous one off at
Scored in reps to keep the leaderboard clean (18 reps = 1 round)
Target Rounds each set: 6+
Minimum Rounds before Scaling each set: 4
STIMULUS and GOALS
3:00 Amrap? Easy Peasy, right? Wrong!!!! This workout will test your sheer grit across all sets. Reps are short, and weight is moveable where the intensity will be high with non-stop movement. Can you set the tone early and hold on?
WORKOUT STRATEGY & FLOW
Deadlifts: Unbroken! Weight needs to be moveable for touch and go sets the whole way through. Your body will begin to break down as the workout extends but don’t sacrifice your form.
Push-Ups: Shouldn’t have to break but might want to get a quick rest and keep the arms at bay.
Box Jumps: These should be a nice steady pace. We encourage stepping down to reduce risk for injury and to keep the heart rate low.
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
10-15 Minute Moving steadily through:
1 Minute Row OR Ski (start easy and build in intensity)
:20 Handstand Hold
10 Hanging Knee Raises
10-20′ Handstand Walk
1 Half Rope Climb (climb half the height of the rope)
4. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Row (OR Ski)
15’ Handstand Walk
1 Rope Climb (OR 1 Legless Rope climb)
25/20 Calorie Row
100’ handstand walk
5 Rope Climbs
-Rest 1:1 b/t sets-
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
We have some high skilled work to get us moving and enough rest to recover and keep the intensity high!
WORKOUT STRATEGY & FLOW
Row: aim for sub 1 minute 10 seconds which means you need to be moving! Try to keep it above 1400/1100 calorie/hour the entire time!
Handstand walk: we’d love to try 1 big set (as long as you can). If you must break, keep it quick!
Rope Climbs: These will be the limiting factor most likely! Push the pace as much as possible without redlining. Use the jump and get your feet high to minimize the number of pulls!
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