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:
8x Single Arm Dumbbell Step Up (each leg)
10x Single Arm DB Row (each arm)
20x Deadbug (lay on back and hold kettlebells above you while performing dead bugs)
into –
Junkyard Dog Part 1
Junkyard Dog Part 2
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)
2-3 Sets
1:30 Ski (OR Row)
5 inchworm
10 Box Step Ups
10 Double Russian Kettlebell Swings (light/moderate)
20 Step Back Lunges
5. Workout Prep
1 Set: (at workout pace)
1 Devils Press (at workout weight)
2 Thrusters (at workout weight)
3 Burpee Box Jump Over (at workout height)
30 Devils Press (35s/25s)
300’ Dumbbell Walking Lunge (35s/25s)
90 Burpee Box Jump Over (20/16)
*Partition as desired
30 Devils Press (50s/35s)
300’ Dumbbell Walking Lunge (50s/35s)
90 Burpee Box Jump Over (24/20)
*Partition as desired
Target Time: 15-17 minutes
Time Cap: 22 minutes
STIMULUS and GOALS
How to Pace: STRATEGIC and GRIND. Workouts like this are challenging since there are so many ways to split the reps. Rounds or straight through? Whatever allows you to stay moving keeping transitions short and not over resting.
How it should Feel: PAIN! We don’t enjoy these types of workouts but dang-it do we sure need them. Suck it up and keep moving. Adjust on the fly if your plan A isn’t working.
WORKOUT STRATEGY & FLOW
Devils Press: Whatever rep scheme you choose just make sure it allows the dumbbells to stay moving and very little time resting. Try to keep 3+ reps without putting the dumbbells down and resting and if you do rest then do so in the bottom of the burpee.
Walking Lunge: Again whatever distance you choose just try to keep unbroken with continuous steps and not just standing, staring into no-mans land.
Burpee Box Jump O
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