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 (perform after the lifting)
5:00 easy bike
-then-
Use the MG Open "Primer" as your warm up for the workout
4. Workout Prep
1 Set (at workout pace):
2 Dumbbell Power Cleans (at workout weight)
2 Toes to Bar
2 Burpee Over Dumbbells
3-6-9-12-15
Dumbbell Power Cleans (50s/35s)
Toes to Bar
Burpee Over Dumbbells
3-6-9-12-15-18
Dumbbell Power Cleans (50s/35s)
Toes to Bar
Burpee Over Dumbbells
– at 15:00 –
For Time:
18-15-12-9-6-3
Burpee Over Dumbbells (50s/35s)
Toes to Bar
Dumbbell Cleans (50s/35s)
Target Time each set: sub 9 minutes
Time Cap each set: 13 minutes
STIMULUS and GOALS
How to Pace: STEADY! Usually, a workout like this, we would sprint, but with the Open in a few days, let’s find a smooth and consistent pace that allows having constant movement without burning the place down.
How it should Feel: CARDIO! If we pace accordingly and stay calm then we should find yourself out of breath, but still have a little left in the tank.
WORKOUT STRATEGY & FLOW
Dumbbell Cleans: Light weight with the goal of going unbroken until we see double digits. Muscle clean the weight with fast/aggressive hips and get the elbows through (No Hammer Curls).
Toes to bar: Break up early and keep the rest short. Hamstrings are going to be fatigue from cleans so be sure over exaggerate your kip and snap.
Burpees: Steady and controlled! Don’t jack your heart out of wack early on. Use the step up method and be sure to alternate which leg is stepping each rep.
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. Increasing Heart Rate and Movement Prep
4 Sets:
1 Half Way Wall Walks, 1 Full Walk Walk, 0:15 handstand facing wall hold
:40 Bike (easy to Moderate)
5 Box Jumps with step down (increase height each round)
:40 Ski (easy to Moderate)
4. Workout Prep
1 Set (at workout pace):
1 Wall Walk
2 Echo Bike Calories
1 Box Jumps (44"/36")
2 Ski Erg Calories
1, 2, 3, 4, 5…
Wall Walks
3, 6, 9, 12, 15…
Echo Bike Calories
-Rest 6 Minutes-
AMRAP 12 Minutes
1, 2, 3, 4, 5…
Box Jumps (44"/36")
3, 6, 9, 12, 15…
Ski Erg Calories
SCORE is total reps
Target Reps each set: Through the round of 6 Wall Walks & Box Jumps
Reps before scaling each set: Through the round of 5 Wall Walks & Box Jumps
STIMULUS and GOALS
How to Pace: STEADY. We’ve got a solid 2 combo couplet to get you moving through some sustainable work this afternoon. Consistent pacing from start to finish is the aim.
How it should feel: CARDIO. This one should turn mainly aerobic with the length and ability to stay moving throughout!
WORKOUT STRATEGY & FLOW
Calorie Bike & Ski: Just keep a good moderate-fast pace here. Try to emphasize your leg drive a little more here to save your arms.
Box Jump: We don’t do these very often, but a nice cadence will really do you some good here. Make sure you are ready to jump each time.
Wall Walk: Don’t blow up on these but also don’t pace too much. Focus on your steps as you go up and down the wall for steady movement
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