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
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
8-12 Minutes moving steadily through:
15/12 Bike erg (moderate pace)
15 Air Squats
10 Stepback Lunges
5. Workout Prep
1 set (at workout pace)
10/8 Calorie Bike Erg
10 Air Squats
20 Stepback lunges
AMRAP 3 Minutes
300m Run
30 Air Squats
Max Step Back Lunges (35s/20s)
-Rest 1 Minute b/t sets-
AMRAP 3 Minutes
300m run
30 Air Squats
*wearing a weighted vest for entire workout
-Rest 1 Minute b/t sets-
60/54 is the rep total done BEFORE any lunges
Target Reps each set: 90/84+ (30+ lunges)
Minimum Reps before scaling each set: 70/54 (10 lunges)
STIMULUS and GOALS
How to pace: Grind. These are quick amraps! Go out at a hard effort and maintain that pace each set.
How it should Feel: Lactic acid party. Expect the leg burn!!! We are training ourselves to push through and recover from lactic build up in the lower body round to round with limited rest.
WORKOUT STRATEGY & FLOW
Calorie bike erg: Go out at a hard pace. Aim for a fast pace! 1300/1100+ watts is a great goal.
Air squats: these should be unbroken and quick. Don’t get toesy in these and stay upright, but push your cycle rate.
Lunges: We want non stop movement to finish each AMRAP.: Push the pace and make sure to hit full range of motion each rep (knee "kisses" the ground and reach full extension on standing)
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. Hinshaw Warm up
4. Movement Prep
2-3 Sets
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up
5. Workout Prep
1 Set (at workout pace)
Bike 500m
Row 250m
Run 200m
Ski 150m
200 meter run
Max effort Bar Muscle Ups in remaining time.
—rest 2 minutes between rounds —
*Scaling for Bar MuscleUps
Strict Chest to Bar PullUps
Score is total number of Bar MuscleUps for all rounds combined
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