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
8-12 Moving Through:
15/12 Calorie Echo Bike (easy to moderate pace)
5 Inchworm into Strict Pull Up
5 Strict Hanging knee raises
1 half way rope climb
4. Workout Prep
1 Set (at workout pace):
5/4 Calorie Echo Bike
1 Legless Rope Climbs
1 Rope Climbs
Calorie row
4-3-2-1
Rope Climbs
-Rest 1:1-
9-15-21-27
Calorie row
1-2-3-4
Rope Climbs
-rest 1:1-
27-21-15-9
Calorie row
4-3-2-1
Rope Climbs
*Ladies Calories: 24-18-12-6
Calorie Echo Bike
4-3-2-1
Legless Rope Climbs
-Rest 1:1-
9-15-21-27
Calorie Echo Bike
1-2-3-4
Rope Climbs
-rest 1:1-
27-21-15-9
Calorie Echo Bike
4-3-2-1
Legless Rope Climbs
*Ladies Calories: 24-18-12-6
Target Time Each Set: sub 8 minutes
Time Cap Each Set: 10 Minutes
STIMULUS and GOALS
How to Pace: STEADY! There is a lot of work to get done here and even more so across 3 sets. FInd your pace right away and stick to it from the beginning. We don’t want to touch being close to failure here.
How it should Feel: GRIPPY! The Bulk of the workout is going to be done on the rope here. Managing your rest between reps will be key but you will feel it most going up the rope.
WORKOUT STRATEGY & FLOW
Cal row: Find a moderate-fast pace and stick to it. You should be able to go right into the rope climbs each set.
Legless Rope Climb & Rope Climbs: Get up the rope fast and try to be smooth coming down. Try to make the rest between each rep the same across the board.
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/QuarterFInals: Perform after the strength)
8-12 minutes moving through:
300m Row OR Ski (moderate)
10 hanging scap retractions, 5 kip to swing
5 box step ups, 5 box jumps with step down
4. Workout Prep
1 Set (at workout pace):
2 Box Jumps (at workout height)
4 Toes to Bar
30 Box Jumps (24/20")
60 Knee-ups
25 Box Jumps (30"/24")
50 Toes to Bar
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to try and push the box jump pace, and hang onto toes to bar more than you typically would!
How it should Feel: MUSCULAR ENDURANCE! Those box jumps will fatigue the legs and toes to bar will challenge your core and grip!
WORKOUT STRATEGY & FLOW
Box Jumps: Smooth is fast! The aim is to not stop moving! We don’t recommend rebounding here. Hop down after each rep, load your arms and jump back up!
Toes to bar: Find a great rhythm and crank through! Make your body long and engage those lats!
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