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 and Quarterfinals perform after the lifting)
2-3 Sets
1:00 Echo Bike
10 Single Arm High Pull R/L (Light-Moderate)
5-10 Power Cleans (Start light and build)
1:00 Shuttle Jogs (Jog with the distance in your workout)
4. Workout Prep
1 Set (at workout pace):
30 yard Shuttle Sprint (5 yards, 10 yards, 15 yards)
2 Power Cleans (at workout weight)
3/2 Calorie Echo Bike Sprint
"I go, you go"
100’ Shuttle Run (4×25’)
3 Power Cleans (185/125)
10/8 Calorie Echo Bike Sprint
"I go, you go"
For time:
100’ Shuttle Run (4×25’)
5 Power Cleans (225/155)
10/8 Calorie Echo Bike Sprint
Target Time 24 minutes
Time Cap 30 minutes
STIMULUS and GOALS
How to Pace: SPRINT!!! That means start and end fast for each set! We’ve built in plenty of rest for you so you can not slow down in any set!!
How it should Feel: GASSY! You will be out of breath with the speed of each set, but have time to recover
WORKOUT STRATEGY & FLOW
Shuttle sprints: Keep these fast and work on your lateral transitions. Be an athlete!!
Power Cleans: Don’t use over 70% of your 1RM Power Clean. These should be touch’n go or fast singles.
Echo Bike: End fast here as well! Get those RPMs up and don’t let them slow until the calories are done!
3 Legless Rope Climbs
100 Double Unders
3 Legless Rope Climbs
150 Double Unders
3 Legless Rope Climbs
200 Double Unders
3 Legless Rope Climbs
Target Time: sub 10 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
How to Pace: STEADY! Finish strong today. Just stay moving.
How it should Feel: CARDIO & GRIPPY! This will likely turn aerobic.
WORKOUT STRATEGY & FLOW
Rope Climbs: Smooth reps is the aim!
Double Unders: Hang on unbroken as long as possible!
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
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint
10-14-18-20
Weighted Alternating Pistol Squats (53/35)
*300m Row after each round
-rest 1:1-
For time:
20-18-14-10
Double Dumbbell Thrusters (2×35/25)
*300m Row after each round
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