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:
10 Ring rows (feet up on box)
12 Med Ball GHD sit ups
10 Reverse Hypers
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2-3 Sets:
1:00 Ski OR Row (easy to moderate)
5 GHD Sit Ups
10 hanging scap retractions, 5 knee to chest
5 Inchworms
10 V Push Ups
5. Workout Prep
1 Set (at workout pace):
1 Wall Walks
3 GHD SIt Ups
3 Toes to Bar
2 Strict handstand Push Ups
4 Wall Walks
16 GHD SIt Ups -or- 16 situps
-rest 1 Minute-
AMRAP 6 Minutes
16 Toes to Bar -or- 16 knee ups
8 Strict handstand Push Ups -or- 8 seated Strict db press
-rest 1 Minute-
AMRAP 6 Minutes
4 Wall Walks
16 GHD SIt Ups (situps)
16 Toes to Bar. (knee ups)
8 Strict handstand Push Ups (DB strict press)
6 Wall Walks
18 GHD SIt Ups
-rest 1 Minute-
AMRAP 6 Minutes
18 Toes to Bar
12 Strict handstand Push Ups
-rest 1 Minute-
AMRAP 6 Minutes
6 Wall Walks
18 GHD SIt Ups
18 Toes to Bar
12 Strict handstand Push Ups
Target Rounds 1st & 2nd workout: 3+
Minimum Rounds before scaling 1st & 2nd workouts: 2
Target Rounds 3rd workout: 2+
Minimum Rounds before scaling 3rd workout: 1.5
STIMULUS and GOALS
Stimulus is moderate pacing with consideration of potential burnout on prescribed movements by going too large of sets. Stay steady and remember that there are 3 workouts here.
Core and shoulders are going to take a pounding here. Be smart on when to break and when to push.
WORKOUT STRATEGY & FLOW
Wall Walks: Pacing should always be steady on this movement. After every rep straighten the shoulders/arms out at the bottom before going into the next rep.
GHD’s: This is the movement where reps should be non-stop. Use the total body being explosive with the arms and hips.
Toes to Bar: Core and shoulders will be taxed from Wall walks and GHD’s so break into quick, small sets and keep the hips aggressive.
Strict HSPU: Depending on skill and where your shoulders are at physically we want to see 2-3 sets here. Rest should be short and remember to never res
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