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
1-2 Sets:
1:00 Cardio
:30 Handstand Hold
25 Single Under
4. Workout Prep
1 set (at workout pace):
20 Double Unders
3 Strict Handstand Push Ups
25 Handstand Push Ups
75 Double Unders
25 Handstand Push Ups
75 Double Unders
25 Strict Handstand Push Ups
100 Double Unders
25 Strict Handstand Push Ups
100 Double Unders
Target Time: sub 7 minutes
Time Cap: 10 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want this workout to be at a fast pace. Reps are set to where they can all be completed at a fast cycle rate! Control the pace early on and keep movements smooth for a steady breathing pattern. First 2-3 minutes should be aggressive but not all out pace, and then we try to maintain or consistently improve through this faster workout!
How it should Feel: MUSCLE ENDURANCE! Your shoulders will be fatigued here. Stay steady and push though!
WORKOUT STRATEGY & FLOW
Double Unders: Smooth unbroken sets here is the goal! Managing your shoulder fatigue by having big wrist action and minimal lost movement is the aim!
Strict Handstand Push Ups: We want to keep as big of sets as possible without going to failure. Break before you are near failure but limit rest!
Add Comment