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:
5 Single Leg Candlestick (each leg)
20 Lateral box hop overs (As fast as possible) Low Box
20 Alternating Leg V-Ups
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
3-4 Sets
1:00 Bike Erg (10 Damper)
10 Alt. Leg V-Up
15 Banded Air Squat
20-30 second Handstand Hold
5. Workout Prep
1 Set (at workout pace):
10 Cal Bike Erg
5 GHD Sit-Up
5 Dumbbell Squat (At workout weight)
15ft Handstand Walk
5 Sandbag Squat (At workout weight)
Work up in weight (not to a max). Complete in singles to ensure proper setup.
Record each set as 1 of your scores for load
50/40 Calorie row
40 sit-ups
30 Dumbbell Squats (2×40/2×20)
10 wall walks
20 Front Squats (135/95
10 wall walks
84/68 Calorie row
42 GHD sit-ups
42 Dumbbell Squats (2×50/2×35)
84’ Handstand walk
42 Sandbag Squats (150/100)
84’ Handstand walk
Target Time: 14-15 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
Right off the bat you can tell this is a longer event so pacing the first half is crucial. Don’t get sucked into an early race on the Bike Erg and don’t get baited into kicking up for the unbroken Handstand walk sets too quickly. You know your body best and know where you can push hard in a longer event with high squat and gymnastics volume. Use your Strengths to your advantage in this one!
WORKOUT STRATEGY & FLOW
Bike Erg: Start standing up with a quick 5-10 second sprint to get the fan moving. Once you’re rolling choose a pace slightly uncomfortable but be cautious not to fall into someone else’s pace this early in the event.
GHD sit-ups: When you take the field of play make sure your GHD is set to your normal setting. Possibly try out being a little higher on the pad to use more hips than quad, but don’t deviate from what you are comfortable with too much.These are hopefully one big set, but if your legs and lungs need a break going into the squats take one right after the middle of the set (around rep number 25).
Dumbbell Squats:After power cleaning the Dumbbells take an extra second to adjust the dumbbells on your shoulders before you get to work on the squats. Find a quick cadence to go at here that you can hopefully stay unbroken with. If you feel as though you might need a break, slow the cadence down, get an extra breath at the top and hopefully you will not need the break. If a break is a must for you, set the Dumbbells down and stay close to them, ready to pick them back up.
Handstand Walk: If these have to be unbroken for you then you need to take a bigger break before these than the other movements. On your first 84ft segment don’t worry too much about catching someone, it is more important to listen to your body then try to chase them down on the second segment where it really counts. Save just a little in the shoulders for the second 84ft segment.
Sandbag
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. Hinshaw Warm up
4. Movement Prep/Activation
2-3 Sets
10 Lateral Box Step Up (5/5)
50ft Sled Push (Empty)
5. Workout Prep
1 Set (at workout pace):
100m Run
4 Step Up (At workout height)
20ft Sled Push (At workout weight)
*All with vest.
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