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
3 Sets
10 Single Leg RDLs (each side) (light/moderate)
5 Single Arm Dumbbell Power Cleans (each side) (light/moderate)
3 sit pull to stand on rope
20/16 Calorie Row
4. Workout Prep
1 Set (at workout pace):
2 power cleans (at workout weight)
2 Rope Climbs
power cleans (135/95
4-3-2
Rope Climbs
Power cleans 185/125
9-6-3
Rope Climbs
Target Time: sub 7 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE!. This workout is going to be a burner. Expect grip fatigue and to be out of breath!
How it should Feel: GRIPPY & GASSY! The sandbag/rope climb combo is a grippy one. This workout will show how good your footwork is on the rope climbs and how fast of a pace you can move with!
WORKOUT STRATEGY & FLOW
Sandbag cleans: Keep these quick and snappy. It’s not a ton of reps, but make sure to focus on good leg/hip drive while picking up the sandbag.
Rope climbs: expect grip fatigue here. Aim to use good footwork and technique to save the grip on these rope climbs. Consistency is key here.
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