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 Rounds
1:00 Bike (easy to moderate pace)
7 single arm russian dumbbell swings (moderate) (each side)
7 single arm dumbbell presses (moderate) (each side)
0:20 wall facing Handstand hold
4. Workout Prep
1 set (at workout pace):
2 Hang Dumbbell Snatches (at workout weight)
2 Calorie Echo Bike
2 Hang Dumbbell Clean and Jerks (at workout weight)
1 Wall Walk
20 Hang Dumbbell snatches (50/35)
15/12 calorie row
20 Hang Dumbbell Clean and Jerks (50/35)
5 Wall Walks
-rest 1:1 b/t sets-
20 Hang Dumbbell Snatches (70/50)
20/16 Calorie Echo Bike (OR 25/20 Calorie Assault Bike)
20 Hang Dumbbell Clean and Jerks (70/50)
10 Wall Walks
-rest 1:1 b/t sets-
Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE. Work to move through each set at an uncomfortable pace! Don’t settle for mediocre and don’t slow down!
How it should Feel: GASSY! You should be out of breath with all of the intensity and fast cycling rates!
WORKOUT STRATEGY & FLOW
Hang Dumbbell Snatches & Clean and Jerks: We want 1-2 sets here (ideally all unbroken) and to work on our efficiency with cycling the dumbbell!
Bike: Ramp up to an uncomfortable wattage and hold on. We’d like the bike done close to the minute mark
Wall Walks: Finish strong here! Attempt to minimize rest within these!
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
8-12 minutes moving through
500m Bike Erg (easy/moderate)
5 Inchworms
15 air squats
10 Step Ups, 2 Box Jumps (with step down)
4. Workout Prep
1 Set (at workout pace):
3 Wall Balls (at workout weight)
3 Box Jumps (at workout height)
10 Wall Balls (20/14)
10 Box Jumps (24"/20")
2 Rounds
20 Wall Balls (20/14)
20 Box Jumps (24"/20")
1 Round
40 Wall Balls (20/14)
40 Box Jumps (24"/20")
*No rebound on any box jumps
Target Time: 9-11 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE. Try to move through each rep with a little faster pace than you are used to and don’t waste time in transition!
How it should Feel: LACTIC ACID PARTY.. With no need to slow down at many points in the workout, you should be out of breath and feel the leg burn! The squat to the jump will make the leg pump real.
WORKOUT STRATEGY & FLOW
Wall Balls: Let’s aim for unbroken throughout here and don’t slow down at all!
Box Jumps: Find a consistent pace you can hang onto and stay working! You can rebound here if you prefer.
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