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
3 Sets:
30 seconds Kettlebell Deadbug
5 Double Kettlebell Front Rack Tempo Squat (3-seconds down, 3-second hold in bottom, 3-seconds up)
10 Kneeling Kettlebell Curls
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
8-12 MInutes Moving steadily through:
90 second Bike (start easy and build intensity)
50 Single Unders
10 Air Squats
25 Plate Hops
5 Single Arm Dumbbell Thrusters (moderate) (each side)
5. Workout Prep
10 Double Unders
2 Double Dumbbell Thrusters (50s/35s)
8 reps @ 65%
6 reps @ 75%
4 reps @ 85%
4 reps @ 90%
* Rest as needed between sets *
50 Double Unders
10 Double Dumbbell Thrusters (50s/35s)
Repeat day!! This workout is a repeat from July 28!
Target Time: 5-6 Minutes
Time cap: 8 Minutes
STIMULUS and GOALS
This is a burner! Be smart on each set and push through the shoulder fatigue.
This workout will also have a high heart rate.
WORKOUT STRATEGY & FLOW
Shoot for unbroken reps on the first set. Use the transition from double under and thruster as your rest.
Hold smart sets with quick breaks on the second set.
Shoot for one bigger set of thrusters to begin the set of 50, then smaller sets with quick breaks to finish.
50 Double Unders
10 Double Dumbbell Thrusters (50s/35s)
-Rest 5:00-
250 Double Unders
50 Double Dumbbell Thrusters (50s/35s)
Repeat day!! This workout is a repeat from July 28!
Target Time Set 1: Sub 5 Minutes
Target Time Set 2: Sub 7 Minutes
Time cap set 1: 7 Minutes
Time cap set 2: 9 Minutes
STIMULUS and GOALS
This is a burner! Be smart on each set and push through the shoulder fatigue.
This workout will also have a high heart rate.
WORKOUT STRATEGY & FLOW
Shoot for unbroken reps on the first set. Use the transition from double under and thruster as your rest.
Hold smart sets with quick breaks on the second set.
Shoot fo
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 Sets
1:00 Bike (build intensity each round)
5 inchworm into 2 box step ups
5 Push ups
5 Strict Pull Ups
4. Workout Prep
1 Set: (at workout pace)
7/5 calorie bike erg
3 burpee box jump overs (at workout height)
1 pegboard
32/24 calorie bike erg
16 Burpee Box Jump Overs (24"/20")
4 pegboards
-Rest 4:00-
AMRAP 8 Minutes
16/12 calorie bike erg
8 Bar facing burpees
2 pegboards
Target Rounds set 1: 3+32 (or more) (212+ reps)
Minimum rounds set 1 before scaling: 2 (120 reps)
Target Rounds set 2: 4 (or more) (152 reps)
Minimum rounds set 1 before scaling: 3 (114 reps)
STIMULUS
This is a great triplet where you fight to maintain pace. Grind on the bike and big/fast sets of each movement is the goal.
WORKOUT STRATEGY & FLOW
Bike Erg: Bike should be at a moderate pace. Don’t blow up early and fight to hold a moderate/fast pace throughout (1200/1000 cal/hr for men & women).
Burpees: Stay fast on these! Try to finish sub 70 seconds each round on the burpee box jump over and sub 30 seconds on the bar facing burpees!
Pegboards: Know your ability here! Try to maintain some touch’n go reps if you are confident. 4 reps shouldn’t take more than 2.5 minutes (or scal
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