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 (steady movement through the following):
15/12 Calorie Bike (easy to moderate)
5 inchworms
5 lateral box step ups (each side)
5-10 thrusters (start with empty bar and build weight)
4. Workout Prep
1 set (at workout pace):
2 Thrusters (at workout weight)
2 Wall Walks
Thrusters (115/75)
Wall Walks
Thrusters (155/105)
Wall Walks
Target time: sub 17 minutes
Time Cap: 20 Minutes
STIMULUS and GOALS
Sam and Royce both said this was one of the WORST workouts they have ever done! Royce contemplated retirement many times throughout each round. SO we should experience their pain as well!
The thrusters are a bear. And the wall walks are slow and methodical. Get ready for a GRIND!
WORKOUT STRATEGY & FLOW
Thrusters: This weight is supposed to be very heavy. It will challenge you and make you want to quit. Use a heavy weight but not over 50% of 1RM Front Squat
Wall Walks: We haven’t really done this since the Open (just like everyone else). These movements suck, but if Castro has them at the Open and the Games, we have to respect that and perform them at least semi-regularly now. Work to be smooth, minimize steps with your hands and get up and down the wall quickly. Rest on your chest when needed and try to not stop moving.
10 Med ball hand to foot V- ups
45-sec Front Hold Weighted Back Extension Hold
10 Med Ball Rotational Throws (each side)
10 Stiff-Legged Deadlift
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
4 Sets
1:00 Ski (moderate pace)
10 V Ups
5 half bottom burpees
5 box get overs
20-30ft yoke carry (start light and build in weight)
4. Workout Prep
1 Set (at workout pace):
4 GHD Sit Ups
2 Sandbag Clean Burpees over Box (at workout weight and height)
15-ft. yoke carry (at workout weight)
15 GHD Sit Ups
6 Sandbag Clean Burpees over Box (40") (100/70)
168 ft barbell carry 315/205
-1-min. reset-
Time caps by round: 2 | 2 | 2 | 3 minutes
Add Comment