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 MInutes moving steadily through:
15/12 Calorie Row
10 Dumbbell Single Leg RDLs (light/moderate)
10 Dumbbell Single Arm Upright Rows (light/moderate)
10 Dumbbell Single Arm Press (light/moderate)
10 Inchworms
4. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Row
2 Alternating Dumbbell Clean and Jerk (at workout weight)
2 Burpee Over Rower
Work up to a comfortable weight
Complete in singles to maintain form (after full squat clean go right into the 2 jerks).
Jerks can be Split or Push
Record each set as 1 of your scores for load
12/10 Calorie Row
10 Alternating Dumbbell Clean and Jerk (50/35)
-Rest 3 minutes
AMRAP 5 Minutes
12/10 Calorie Row
8 Burpee Over Rower
-Rest 3 minutes
AMRAP 5 Minutes
12/10 Calorie Row
10 Alternating Dumbbell Clean and Jerk (50/35)
8 Burpee Over Rower
15/12 Calorie Row
10 Alternating Dumbbell Clean and Jerk (70/50)
-Rest 3 minutes
AMRAP 5 Minutes
15/12 Calorie Row
10 Burpee Over Rower
-Rest 3 minutes
AMRAP 5 Minutes
15/12 Calorie Row
10 Alternating Dumbbell Clean and Jerk (70/50)
10 Burpee Over Rower
Target Rounds each set: 6+
Minimum Rounds before scaling: 4
STIMULUS and GOALS
These are some classic couplets to get the intensity high and make you move!!! Come out with a hot pace that you can keep and see how close to redlining you can get without completely blowing up!
WORKOUT STRATEGY & FLOW
Calorie Row: This is a lower calorie count. Use a fast pace around 85% and send it the last minute of each amrap.
Alternating Dumbbell Clean and Jerk: Load the hamstrings/posterior chain for all of these! Use your hips as a lever with a tight back and don’t get sloppy going back down or pulling each rep
Burpee over rowe: These will hurt!, but aim to not stop moving! You can always do one more burpee!!!
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 MInutes moving steadily through:
1:00 easy cardio (your choice)
25’ Handstand walk (w/ one obstacle)
50’ Sled Pull (empty sled)
10 V Ups
5 V Push Ups
4. Workout Prep
1 set (at workout pace)
25’ Handstand Walk (w/ one obstacle)
25’ Hand over hand sled pull (at workout weight)
2 rounds
50’ Handstand Walk (w/ double obstacle)
100’ Hand over hand sled pull (90/60)
-Rest 1:1 b/t sets-
Target Time each set: sub 3:30 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
This is a high skill workout with a lot of shoulder endurance. Be prepared to feel the burn.
WORKOUT STRATEGY & FLOW
Handstand Walk: Aim to do these sets unbroken. Make sure you don’t go until you are ready to avoid failure.
Hand Over Hand Sled Pull: Set those feet and get pulling. Try to keep a nice steady pace as you go along and don’t stop.
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