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
AMRAP 10-15 Minutes Moving through
250m Row
10 Single Arm Kettlebell Step Back Lunges (light) (each side)
8 hanging scap retractions
6 kip to swing
4 strict pull ups
4. Workout Prep
1 Set: (at workout pace)
25’ Double Kettlebell Front Rack Walking Lunge (at workout weight)
4 Toes to bar
2 Bar Muscle Ups
12 Toes to bar
6 Burpee pull-ups
-Rest 2:00-
100’ Double Kettlebell Front Rack Walking Lunge (44s/26s)
2 Rounds:
6 Toes to bar
6 Burpee pullups
6 Toes to bar
6 Burpee pullups
-Rest 2:00-
150’ Double Kettlebell Front Rack Walking Lunge (44s/26s)
3 Rounds:
4 Toes to bar
4 burpee pullups
20 Toes to bar
10 Bar Muscle Ups
-Rest 2:00-
100’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
2 Rounds:
10 Toes to bar
5 Bar Muscle Ups
10 Toes to bar
5 Bar Muscle Ups
-Rest 2:00-
150’ Double Kettlebell Front Rack Walking Lunge (53s/35s)
5 Rounds:
4 Toes to bar
2 Bar Muscle Ups
Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
How to Pace: SPRINT! These short sets are all about holding onto bigger to unbroken sets and moving with purpose!
How it should Feel: GRIPPY! This is a higher skilled couplet with a lunge buy in to cause some fatigue to start. We are looking at grip endurance and upper body pulling to be the limiting factor
WORKOUT STRATEGY & FLOW
Double Kettlebell Front Rack Walking Lunge: This weight should be something you can keep unbroken for set 1 and not have to break more than twice for sets 2-3
Toes to bar: This grip fatigue will likely set in by the end of sett 1. The time frame is shorter so you have to be aggressive with bigger sets and/or smaller rest breaks relative to your ability. Work to keep a hook grip on the pull up bar and stay long on your kip.
Bar muscle ups: Keep a violent closing of the hips and get over the bar without any "chicken winging"
You will likely be short on time here so see how big of a set you can hang onto.
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