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
8-12 Minutes Moving Through:
1:00 row (start easy and build intensity)
5 inchworms into 5 push ups
5 bench press (start with empty bar and add weight)
4. Workout Prep
1 Set (at workout pace):
Row 100m
2 Bodyweight bench presses
30 Bodyweight bench presses
Row 1000m
20 Bodyweight (male)bench presses
Row 2000m
10 Bodyweight (male)bench presses
(females will use 75% of bodyweight)
Target Time: sub 20 minutes
Time Cap: 25 minutes
STIMULUS and GOALS
How to Pace: STEADY. Work to hold sustainable pacing on the row and manageable sets on the bench press. Don’t blow up anywhere!
How it should Feel: MUSCULAR ENDURANCE & CARDIO. The pump on the bench press will catch up! The row is a chance to allow the chest to recover and use your aerobic engine to make up some time. The opposite is true while you bench! Allow your heart rate to recover while your upper body does the work!
WORKOUT STRATEGY & FLOW
Row: A moderate pace from the beginning is the aim. Don’t get sucked into a fast 500m. Remember the 2000m is coming and is where we can hang onto our pace
Bench: Your muscular stamina will completely dictate how you do here! Be conservative to start and aim to open with sets you can hold onto throughout!
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