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 TEMPO Single Arm Strict Press (each arm) (5 seconds up and down)
10 Banded Tricep Extension
30 Alternating Toe Touch to Box (as fast as possible)
10 banded squats
4. Movement Prep/Activation and Increasing Heart Rate (perform after lifting)
5-10 Minutes Moving through:
1:00 Row (easy/moderate)
50 Single Unders
10 Hanging scap retractions, 5 kip to swing (on rings)
5 Sandbag cleans (light)
3 Strict Ring Dips
5. Workout Prep
1 Set (at workout pace):
100m Row
15 Double Unders
3 Sandbag Cleans OR Power Cleans (at workout weight)
2 Muscle Ups
– Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Work up to a 10 RM. Take a minute or so and then go into the 2 drop sets
Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
Try and reach a heavy 10 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
400m Row
50 Double Unders (OR 100 Single Under)
10 Power Cleans (115/85)
20 pull-ups
10 Power Cleans (115/85)
50 Double Unders (OR 100 Single Under)
400m Row
rest 5:00 between sets
500m Row
100 Double Unders
10 Power Cleans (135/95)
15 Muscle Ups
10 Power Cleans (135/95)
100 Double Unders
500m Row
-rest 5 Minutes b/t sets-
Target Time each set: sub 10 minutes
Time Cap each set: 13 minutes
STIMULUS and GOALS
Stimulus for today’s workout is steady and consistent pacing across all sets. High Volume workout so make sure not to come out hot and blow up.
WORKOUT STRATEGY & FLOW
Row: Pacing on the first row should be a maintenance pace and allow athletes to go immediately into double unders. Second row should be a pace that is considered a "push" pace (around 80%) to finish out the set.
Double Unders: Ideally unbroken would be great but with the high demand of grip in this workout you may want to break if your forearms begin to go.
Power Cleans: Smooth and explosive with every rep on this. Try to keep a rep every 5-8 seconds. Let the legs do the work and try not to over-pull with the biceps.
Muscle Ups: Depending on skill level the goal should be 2-3 sets. Grip and pull will be tight so be cautious and focus on relaxing the hands at the top of each rep.
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 steadily through
15/12 Calorie Ski (Easy to Moderate)
10 Shoulder Taps in Handstand Hold
20 step back lunges
50′ Single Arm Dumbbell Overhead Carry (at workout weight) (each side)
50′ Double Dumbbell Overhead Carry (at workout weight)
4. Workout Prep
1 Set (at workout pace):
5/4 Calorie Ski
20’ Double Dumbbell Overhead Walking Lunge (at workout weight)
20’ Handstand Walk
30/24 Calorie Ski
100’ Double Dumbbell Overhead Walking Lunge (50/35)
100’ Handstand Walk
-Rest 1:1 b/t sets-
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
Stimulus for this workout is trying to keep consistent sets while managing shoulder fatigue under duress.
WORKOUT STRATEGY & FLOW
Calorie Ski: Focus on using your total body and rolling the shoulders out on the ascent. Breathe through the motion and try to finish around 1:40 or less.
Dumbbell Lunge: Weight must be supported overhead and no stutter stepping. Goal should be at least 50’ without stopping. Press up hard on the dumbbells and try to keep a steady rhythm.
Handstand Walk: After everything you just went through we expect you to turn around and walk on your hands. Take a second after the lunge to shake the shoulders out. When ready, take a deep breath and relax into the walk. Goal should be 25ft unbroken sections with quick turn around on rest.
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