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:
7 Goblet Hold Cossack Squat (each leg)
20 second push up (10 seconds on way up & 10 seconds on the way down)
5 Banded Kettlebell Overhead Squat with PVC Pipe
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
3-4 Sets
1:00 Echo/Assault Bike
5 Sumo Inchworm w/Push-Up
5 Box Jump Over (20in)
5. Workout Prep
1 Set (at workout pace):
5/3 Cal Echo/Assault Bike
3 Burpee Box Jump Over (At workout height)
5 reps @ 70%
5 reps @ 80%
3 reps @ 90%
2 reps @ 95%
1 rep @ 100%
* Rest as needed between sets *
12/10 Calorie row
10 Burpee
Target Rounds: 6+
Minimum Rounds Before Scaling: 4
STIMULUS and GOALS
This is a quick one but at first glance you may want to come out with near 100% effort but 7 minutes is a lot longer than it may seem! Efficiency on the Burpee Box jumps can save seconds per round which will add up in 7 minutes. This is a burner with a possibility for tons of transitions so save seconds where you can!
WORKOUT STRATEGY & FLOW
Echo Bike: The echo bike with its big fan tends to have a little more resistance than an assault bike so if you are used to an assault bike then this will feel just a little tougher so be ready for that. You should have a small goal each round of getting the bike up to speed as quickly as possible, what that means is if I choose a 400 watt pace for my each bike my goal every time when I get back to the bike would be to get it up to 400 watts as fast as possible. This will save a couple seconds each round which will quickly add up along with smooth burpee box jump overs.
Burpee Box Jump Overs: Choose a rhythm you are used to, with these being relatively small sets of these we can dial up the cadence a touch. Just like the bike we want a small goal in each round of getting right to the box and getting down for the first burpee. By getting over there fast and starting we can save a second or two each round which will add up. If you are comfortable with the jump up, spin, step down technique that can save a ton of energy and can be done quickly. Whatever method you choose for the burpees make sure you are getting your chest down as fast as you can and getting an extra breath on top of the box.
This is a burner HAVE FUN with it!
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
4 sets:
300m fast, 300m easy,
300m faster, 300m easy,
600m moderate
-Rest 3min b/t sets-
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