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 – (Open Prep/QuarterFInals: Perform after the strength)
2-3 Sets
1:00 Row
10 Inchworm w/Box Step Up
5 Box Jump w/Step Down
10 Kip to Swing
20 Alt. Leg V-Up
4. Workout Prep
1 Set (at workout pace):
2 Burpee Box Jumps (at workout height)
4 Toes To Bar
AMRAP 1 Minute 30 Seconds
8 Burpee Box Jumps (24"/20")
Max Effort Toes To Bar
-rest 1 Minute 30 Seconds-
AMRAP 1 Minute 30 Seconds
12 Burpee Box Jumps (24"/20")
Max Effort Toes To Bar
-rest 1 Minute 30 Seconds-
SCORE = TOTAL Reps each set
Target Reps each set: 27+ (aka 15+ toes to bar)
Minimum Reps before scaling: 20 (aka at least 8 toes to bar)
STIMULUS and GOALS
How to Pace: SPRINT, GRIND, RECOVER and REPEAT. That’s the recipe for success on this interval. Goal is to set the bar high and try to stay consistent. You need to have to push the pace on the Burpee Box Jumps so you have a good amount of time to do max effort Toes To Bar each round. Sometimes small sets and less rest can add up to more reps on the Toes To Bar.
How it should Feel: GASSY & GRIPPY! Max effort toes to bar after the burpee box jump povers will tax the forearms faster than you think. During the rest be sure to shake your arms out. This will tax you for sure.
WORKOUT STRATEGY & FLOW
Burpee Box Jumps: We want a solid, fast pace. Stay low, Don’t stop moving and if the jump down is causing you to over rest then start stepping down off the box. Goal should be to finish the reps in sub 60 seconds.
Toes To Bar: Depending how much time is left we need to be smart with volume. If under 30 seconds then hold on and try to hit 15+ reps.
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
2-3 Sets:
1:00 Bike
25 Single Under
10 Single Arm Dumbbell Thruster R/L (Light-Moderate)
4. Workout Prep
1 Set (at workout pace):
20 Double Under
5 Wall Balls (at workout weight)
Double Under
50-40-30-20-10
Wall Balls (20/14)
Target Time: sub 8 minutes
Time Cap: 11 minutes
STIMULUS and GOALS
How to Pace: STEADY! These 2 movements will light your heart rate up if you allow it. Control your breathing early on to allow for continuous effort across all sets.
How it should Feel: CARDIO! Be smart about breaking reps or taking that extra rest between movements.
WORKOUT STRATEGY & FLOW
Double Unders: In a perfect world, we want unbroken, but this combo can be deadly if pushed early on. Break into 2 sets if you feel the struggle bus rolling into town.
Wall Balls: Think 2-3 sets and NO less, NOo matter what. Get creative with your rep scheme but don’t just settle for the classic 10 reps at a time. Challenge yourself here! Train Like A Champion!!
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