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
3-5 minute bike OR Row (build from easy to moderate)
-then-
3 Sets:
10 Single arm Dumbbell Suitcase Deadlifts (each side) (light/moderate)
0:30 Handstand Hold
15 banded good mornings
10 Calorie Bike (OR Row) (Fast)
4. Workout Prep
1 Set (at workout pace):
4/3 Calorie Bike Erg (OR Calorie Row)
4 Deadlift (at workout pace)
15’ Handstand Walk
15-12-9
Calorie Row
Deadlift (225/155)
-rest 1:1 b/t Sets-
-then-
40/30 Calorie Row
200’ Handstand Walk
15-12-9
Calorie echo bike
Deadlift (275/185)
-rest 1:1 b/t Sets-
-then-
50/40 Calorie Bike Erg
300’ Handstand Walk
Target Time sets 1-2: sub 3 minutes
Target Time set 3: sub 5 minutes
Time Cap sets 1-2: 5 minutes
Time Cap set 3: 8 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Aim to hold a pace that gives you some butterflies in your tummy just thinking about it!
How it should Feel: LACTIC ACID PARTY! The bike deadlift combo is going to light up those legs and let us see how well we are adapting to all of our bike and pulling work!
WORKOUT STRATEGY & FLOW
Bike: We want a faster pace each set and to build into faster as the calories descend. Getting the bike moving quickly from the start is paramount as the 1st calorie takes longer and the overall calorie count is low.
Deadlifts: This should be 50-60% or less of your 1RM and something we can hold unbroken most to all of the workout!
Handstand Walk: You will be fatigued by this point which is the stimulus intended! The aim is to be aggressive but kick down just before emptying the tank. Use the motivation of being right at the finish line to get back on your hands quickly each break! Sub 3 minutes is a great goal for the walks total.
OR Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
10-15 minutes moving through:
1:00 cardio (your choice) (easy to moderate)
20 handstand shrugs on wall
5 strict pull ups
10 Single Arm Z Press (each side) (light/moderate)
2 half way up rope climbs
3. Workout Prep
1 Set (at workout pace):
2 Strict Handstand Push Ups
1 Rope Climbs
2 Deficit Strict Handstand Push Ups (at workout deficit)
1 Legless Rope Climbs
Strict Handstand Push Ups
4-3-2-1
Rope Climbs
-Rest 1:1-
21-15-9
Deficit Strict Handstand Push Ups (4"/2")
4-3-2
Legless Rope Climbs
Target Time each set: sub 8 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
How to Pace: STEADY. This is an aggressive gymnastic workout that we want you to approach with a sustainable strategy from the start
How it should Feel: MUSCULAR ENDURANCE. You will be very fatigued in your shoulders and entire upper body by the end of it!
WORKOUT STRATEGY & FLOW
Srict (& Deficit) Handstand push ups: Start with a rep/set count you can maintain! Don’t get over zealous on set 1 and be a hero! Know your abilities here.
Rope Climbs (& Legless): Aim to hit 1 rep every 12-18+ seconds on regular and 15-20+ on legless. Be disciplined with what you do from the start!
Add Comment