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
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2-3 Sets:
1:00 Bike (moderate)
5 Wall balls (at workout weight)
20ft Single Dumbbell Front Rack Lunge (moderate) (each side)
5. Workout Prep
1 Set (at workout pace):
5 Wall Balls (at workout weight)
15ft Front Rack Dumbbell Lunge Walk (at workout weight)
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 97%
1 rep @ 100%
1 rep @ 100%+
* Rest as needed between sets *
50 Wall Balls (20/14)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14)
-Rest 5:00-
50 Wall Balls (30/20)
100ft Front Rack Dumbbell Lunge Walk (70s/50s)
Target Time: 7-8 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
Consistency and smart sets are key here.
We are working on building leg endurance here.
WORKOUT STRATEGY & FLOW
Wall balls: aim for smart sets from the beginning. Sets of 15-20. The wall balls are challenging but only 2 sets so keep pushing through.
Front rack dumbbell lunge: aim for sets of 50’ unbroken. Quick rest to shake out if you need it!
2. Ski Prep
Ski
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 easy
Ski
2000m (alternating 250m easy/250m fast)
-Rest 2:00 b/t sets-
3 sets
21-15-9
Calorie Ski
Calorie Echo
-Rest 1:1 b/t sets-
*Score is all 5 parts
Target times are for the calorie ski/bike portion.
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
These are hard effort sets.
We are working on total machine conditioning and building capacity!
WORKOUT STRATEGY & FLOW
Ski: Aim for a hard effort ski. 1200+/1000+. Focus on big long pulls and using the entire body.
Echo Bike:
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