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
8-12 MIntues Moving steadily through:
1:00 Row (Start easy and build intensity)
8 Sit Ups, 8 V Ups
10 Hanging Scap Retractions, 6 Kips, 2 Strict Pull Ups
4 Inchworms
20ft Single Arm Overhead Walking Lunge (light) (each side)
4. Workout Prep
1 Set (at workout pace):
5/4 Calorie Row
4 GHD sit ups
3 Chest to Bar Pull Ups
2 Burpees over Dumbbell
10ft Single Arm Overhead Lunge (at workout weight)
Work up to a comfortable weight
Complete in singles to maintain form
Record each set as 1 of your scores for load
30 GHD sit ups
20 Chest to Bar
10 Burpee over Dumbbell
50ft Single Arm Overhead Lunge (40/25)
40 GHD sit ups
30 Chest to Bar Pull Ups
20 Burpees over Dumbbell
100ft Single Arm Overhead Lunge (50/35)
Target Time: sub 10 Minutes
Time Cap: 14 Minutes
STIMULUS
Repeat day!! This workout is a repeat from July 29!
This is a chipper style workout with a big focus on accurate pacing and strategy.
Try to keep the same pace throughout the entirety of the workout.
WORKOUT STRATEGY & FLOW
Hold a moderate pace on the row. Goal watts: 1300+/1100+
The GHDs are ideally done unbroken. If you need to break them up, keep the breaks super quick.
Break the chest to bar into 2-3 sets if needed to move faster. A good break up would be 12-10-8.
Keep the burpees smooth.
Switch arms on the lunge every 50’ and make the lunge steps long and smooth.
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:
20/16 Calorie Ski (easy/moderate)
25’ Hand Over Hand sled pull (empty sled)
25’ Sled Push (empty sled)
10 Hanging Scap retractions, 6 Kips, 2 Strict Pull Ups
4. Workout Prep
1 Set (at workout pace):
20 Hand over Hand Sled Pull (at workout weight)
20’ Sled Push (at workout weight)
3 Bar Muscle Ups
100’ Hand over Hand Sled Pull (90/60)
100’ Sled Push (90/60)
-Then-
30 Bar Muscle Ups
Target Time: Sub 10 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
This is almost a sprint workout but not all the way there. You should be able to move through the first part relatively fast and then see what you have on the Bar Muscle Ups
WORKOUT STRATEGY & FLOW
Sled Pull: Going hand over hand here so no real reason to stop but remember to breathe!
Sled Push: Let those legs do the work so your arms can rest!
Bar Muscle Ups: One big set here, come down to shake it out, and keep moving! Aim to chip away at these in big sets. 10-7-7-6 OR 6×5 will get you there if you need a strategy!
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