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 through the following:
1:00 Ski (10 Damper)
8 Hanging Scap Retraction
4 Strict Pull-Up (Singles)
10 Banded Good Morning
-Then-
Build to Deadlift weights.
4. Workout Prep
1 Set (at workout pace):
1 Legless Rope Climb
2 Deadlift (At first workout weight)
3 Rope climbs
6 deadlifts (225/155)
3 legless rope climb
5 deadlifts (315/205)
-Rest until 10 Minutes-
For time:
15 Rope Climbs
30 Deadlifts (275/185)
Target Time: sub 4 minutes
Time Cap: 6 minutes
STIMULUS and GOALS
This is ALL about grip and pulling! The goal is to push the pace as much as possible without failing any rope climbs. Think of this as a 4-5 minute burner!
WORKOUT STRATEGY & FLOW
Legless Rope Climbs/Rope Climbs: Move here! It is only 4-5 reps but with a considerably higher target. Again, your goal is to do these as fast as possible without hitting failure. If you get right up to failing on the last rep, you paced this perfectly. We recommend running to your deadlift bar from the rope climbs, then walking back and shaking it out to the rope climbs. Chalk up and get moving asap.
Deadlifts: This is a heavier, but doable weight for all of you! We recommend 5 smooth unbroken reps throughout. Wear grips to help put some of the grip weight on your wrist rather than hands (Bear Komplex works great for this). Belt up if needed, get that midline stable and move smooth through all 5 reps each round.
You are prepared for this workout! Get after it!
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
3-4 Sets
1:00 Ski (10 Damper)
25 Single Under
8 Hanging Scap Retraction
6 Kip-to-Swing
2 Strict Pull-Up
4. Workout Prep
1 Set (at workout pace):
2 Bar Muscle Up
5 Cal Ski
25 Double Under
15 Bar Muscle Ups
30/24 Calorie Ski Erg
100 Double Unders
12 Bar Muscle Ups
30/24 Calorie Ski Erg
100 Double Unders
9 Bar Muscle Ups
30/24 Calorie Ski Erg
100 Double Unders
Target Time: sub 12 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
This workout is all about grip, triceps and shoulder fatigue! We want strong sets on the Bar Muscle Ups, tough pace on the Ski and very close to unbroken Double unders!
WORKOUT STRATEGY & FLOW
Bar Muscle Ups: These are moderately large sets but if this is a strength for you then you should love these large sets. I would listen to your body and arms for the first set then try to turn the cycle rate up and think about unbroken sets on the set of maybe the second one and definitely the third if you can. Taking one break in the middle to stay fast on your rate is better than finding yourself stalling at the top of each rep. As you approach the bar for each set, chalk it up really good, especially if you have a goal of going unbroken.
Calorie Ski Erg: You’re going to need to find a quick pace that still allows your arms to flush from the Bar Muscle Ups. The sets of Ski Erg don’t go down but you will find it harder and harder to hold the pace you had for round one. You need to attempt to get on the Ski Erg and start moving as fast as possible even if it’s slow. Within the first ten seconds try to climb up to a sustainable pace that challenges you.
Double Unders: These should be the most relaxing part where you can attempt to catch your breath. They can quickly turn into the hardest part if you begin to trip and panic. Try to manage tripping if at all possible, but if you find it hard to get into a rhythm stop, count to 3 with one big deep breath then start again. Your shoulders will be feeling it from the other movements so it is essential you relax and avoid panic if the rhythm is off.
Good luck on this one and the rest of the day! HAVE FUN!
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