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
10-15min Clock (moderate pace):
2:00 Ski
10 Single Dumbbell Upright Rows (Each Arm)
10 Lateral Step Ups (Each Leg)
20 Alternating Leg V-Ups
4. Workout Prep
1 Set (at workout pace):
4 Alternating Hang Dumbbell Clean and Jerks (@workout weight)
6 GHDs
4 Alternating Dumbbell Box Step Ups (@workout weight)
12 Single Arm Hang Dumbbell Clean and Jerks (50/35)
14 ambit situps
16 Alt. Dumbbell Step ups (50/35) (24"/20")
12 Single Arm Hang Dumbbell Clean and Jerks (50/35)
14 GHD Sit Ups
16 Alt. Dumbbell Step ups (50/35) (24"/20")
-Rest 5:00-
3 Rounds
12 Single Arm Hang Dumbbell Clean and Jerks (70/50)
14 Medball GHD Sit Ups (20/14)
16 Alt. Dumbbell Step ups (70/50) (24"/20")
Target Time: 9-11 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
How to pace: Steady. The goal here is to maintain consistency and unbroken sets. Utilize the transition between movements for rest.
How it should Feel: Gassy. If you are pushing the pace here and hanging onto the dumbbell, it should feel like a lung burner!
WORKOUT STRATEGY & FLOW
Single arm hang dumbbell clean and jerks: aim to keep these unbroken each round. We want a moderate weight you are confident with and can utilize those hips throughout!
GHD sit ups: aim to keep these 1-2 sets each round. Fire the quads to help sit up each rep.
Alternating dumbbell step ups: aim to keep these unbroken each set. Rest the dumbbell on your shoulder and utilize a strong drive off the box each rep. Quick turnaround once completing each rep will keep you moving!
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