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. Strength Prep
Use 3-5 warm up sets of 5 reps for parallel box squats as your primer
Use 3-5 warm up sets of 5-10 reps with lighter dumbbell Bench Press as your primer
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
8-12 Minutes Moving Through:
10 Calorie row (Moderate pace)
50ft Single Arm Dumbbell/Kettlebell Ovehead Carry (moderate) (each side)
10 Calorie row (Moderate pace)
0:30 Practicing Free standing Handstand Holds
5. Workout Prep
1 Set (at workout pace):
5/4 Calorie row
15ft Handstand Walk
50-40-30-20-10
Calorie Row
*50ft Handstand Walk after each set
*Ladies Calories: 32-24-16-8
*modify 100ft dual db overhead carry (45/25)
60-50-40-30-20-10
Calorie Bike Erg
*50ft Handstand Walk after each set
*Ladies Calories: 40-32-24-16-8
Target Time: 13-15 minutes
Time Cap: 17 minutes
STIMULUS and GOALS
How to Pace: STEADY into a CHALLENGE pace. This starts off where it seems like all you are doing is rowing. then the script flips and it’s all handstand walking. Start smooth and as the calories decrease the pacing should ramp up.
How it should Feel: CARDIO! The long duration of row and handstand walking will keep the heart rate elevated. Find your breathing pattern early on and control it.
WORKOUT STRATEGY & FLOW
Row: Start off moderate (75%) and look to increase if handstand isn’t affected at all when you reach the 4th round/set of calories. Focus on maintaining a consistent SPM with damper at a smart, sustainable setting (usually about damper 5-6 for males and 4-5 for females). Keep hands relaxed on the handle with loose shoulders and consistent breaths.
Handstand Walk: 25ft increments at the very least. Advanced athletes should really try to push for unbroken if space allows.
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
4 Sets:
300m Row (build from easy to moderate)
50 Single Unders
5 Power Clean and Jerks (empty bar)
25 Plate Hops
5 Power Snatches (empty bar)
4. Workout Prep
1 Set (at workout pace):
10 Double Unders
2 Power Clean and Jerks (at workout weight)
10 Double Unders
2 Power Snatches (at workout weight)
50 Double Unders
10 Power Clean and Jerks (95/65)
50 Double Unders
10 Power Clean and Jerks (95/65)
-Rest 2 minutes-
50 Double Unders
10 Power Snatches (75/55)
50 Double Unders
10 Power Snatches (75/55)
-Rest 4 minutes-
Target Time each set: 3 minutes
Time Cap each set: 4 minutes
How to Pace: CHALLENGE into almost SPRINT pace! The Weight is light with relatively low reps within sets so buckle up and see if you can keep consistently fast paces.
How it should Feel: GRIPPY! We know this combo all too well so be smart about when to grab the bar and please relax your shoulders and hands on the double unders.
WORKOUT STRATEGY & FLOW
Power Snatch: We want a big hip/posterior chain drive and attempting to stay unbroken! No other option so don’t disappoint. Make sure to loosen your grip at the top with a slight pause to allow the forearms a small release.
Double Unders: Unbroken! Stay light on your feet, lay your rope down nicely and don;t speed up your candace to a pace you are not comfortable with.
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