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
:30 Handstand Hold
10 Single Arm Press R/L (Light-Moderate)
4. Workout Prep
1 Set (at workout pace:
3/2 Calorie row
2 Strict Handstand Push Ups
12/10 Calorie row
8 Handstand Push Ups
15 Calorie row
10 Strict Handstand Push Ups
Target Rounds: 7+
Minimum Rounds before scaling: 5
STIMULUS and GOALS
How to Pace: STEADY! 10 minutes of bike and handstand push ups will have it’s highs and lows. row should be the cardio push, while the handstands should be the grind/recover the heart rate station. Goal should be to establish a pace early and see if you can hold on. We would like to see 1 round every 75-90 seconds.
How it should Feel: MUSCLE ENDURANCE! Upper and lower body will alternate being under duress. Both can be pushed but be smart on when to adjust pace.
WORKOUT STRATEGY & FLOW
Row: Pacing should be around 75%. Goal time should be sub 50 seconds while winding down the last 2-3 calories to steady the heart rate.
Strict Handstand Push Ups: 2-3 sets tops! Remember to never rest at the bottom and keep reps moving to lesson time under tension on the upper body. Scale reps and movement to keep the stimulus.
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 Ski (10 Damper)
20 Alt. Leg V-Up
:30 Handstand Hold
50′ Sled Push (empty sled)
5 strict pull ups
4. Workout Prep
1 Set (at workout pace)
3 GHD Sit Up
10’ Handstand Walk
30 GHD
100’ Handstand Walk
-rest 10 minutes before the next workout-
Target Time: sub 13 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE PACE! You can push harder than you think here. Both Workouts allow just enough of a break from one another to allow for a strong push.
How it should Feel: MUSCULAR ENDURANCE! Your core will get very tight and the legs will feel like balloons filling up with water after the sled!
WORKOUT STRATEGY & FLOW
GHD’s: Non-stop! Whip your arms, snap your hips on every single rep. Keep your head neutral or you will definitely get sick from being inverted the whole workout. Make sure you are using those legs to help you out and not making it all core.
Handstand Walk: Goal should be at least 25ft sections unbroken. Take second after the GHD’s to get your bearings straight.
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