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 cardio
15 Ring Row
0:30 handstand hold
10 step ups (moderate height)
5 Single Arm kettlebell presses (moderate) (Each side)
5 Single Arm Russian kettlebell Swings (moderate) (Each side)
5 Front rack single arm kettlebell step back lunges (moderate) (Each side)
5 Front rack single arm kettlebell waiters squats (moderate) (Each side)
4. Workout Prep
1 Set: (at workout pace)
2 Step Back Lunges (at workout weight)
2 Burpee Pull-Up
5 Cal Ski
2 Hang Power Cleans at workout weight)
2 Box Jumps (at workout height)
2 HSPU
2 Front Squats (at workout weight)
16 Burpee Pull-Up
20/16 Calorie Ski (OR 50ft Sideways Walking Plank Right & Left)
16 Hang Power Cleans (135/195)
16 Box Jumps (30"/24")
16 Handstand Push Ups (OR 20 Double DB Push Press 40/25)
16 Front Squats (135/195)
-Rest until 20:00-
8 Step Back Lunges (135/195)
8 Burpee Pull-Up
10/8 Cal Ski (OR 25ft Sideways Walking Plank Right & Left)
8 Hang Power Cleans (135/195)
8 Box Jumps (30"/24")
8 Handstand Push Ups (Or 12 Double DB Push Press 40/25)
8 Front Squats (135/195)
20 Muscle Ups
200’ handstand Walk
20 Hang Power Cleans (185/125)
20 Box Jumps (36"/30")
20 Deficit Handstand Push Ups (6"/4")
20 Front Squats (185/125)
-Rest until 20:00-
10 Step Back Lunges (185/125)
10 Muscle Ups
100’ handstand Walk
10 Hang Power Cleans (185/125)
10 Box Jumps (36"/30")
10 Deficit Handstand Push Ups (6"/4")
10 Front Squats (185/125)
Target Time set 1: sub 14 minutes
Target Time set 2: sub 7 minutes
Time Cap set 1: 18 minutes
Time Cap set 2: 10 minutes
STIMULUS and GOALS
This is a chipper style workout with a heavy barbell and high skill gymnastics.
This is a good workout to practice pacing and smart sets.
WORKOUT STRATEGY & FLOW
Step back lunges: These are heavy lunges! Make sure to get the barbell high on the chest and keep the elbows up. Don’t let the hips shift back as you stand up. Aim for sets of 5+ throughout.
Muscle ups: The arms will be fatigued from the stepback lunges, break up smart, knowing there is a lot or workout left after. Aim for sets of 10+ throughout.
Handstand walk: You have been building fatigue to this point. Aim for sets of 50’ unbroken.
*Hang power cleans: Aim for sets of 5-10+ here. Manage the grip. Get under the bar into a good power catch position each rep to catch in the power position before standing. Make sure the elbows come all the way through.
*Box jumps: NO rebounding here. This is a higher box than you normally see. Utilize good arm swing and set up each rep. Make sure to stand tall on the box to finish the rep.
*Deficit handstand push ups: these are going to be difficult at the end of the workout. Practice a good kipping motion to give the arms as much of a break as possible. Aim for sets of 5+ throughout.
*Front squats: Talk about a grind at the end of the workout! A lot of fatigue will be built up to this point. Pick up the bar with confidence and fire out of the bottom or the squat each rep! Aim for 2-3 sets on workout 1 and 1-2 sets on workout 2 to finish!
6 sets
25/20 Calories (Fast)
-Rest :90-
20/16 Calories (Faster)
-Rest :90-
15/12 Calories (Fastest)
-Rest :90-
*Alternate each set between the respective machines (i.e. Row set 1, Ski set 2…..)
Target Time each set: 7 minutes 30 seconds (including rest)
Time Cap each set: 9 minutes
STIMULUS and GOALS
This is about building intensity and volume on the machines with enough rest to continue to attack each interval with intensity!
SCALING
The SCALING aim is to maintain intensity throughout.
Ski & Row
6 sets
20/16 Calories (Fast)
-Rest :90-
15/12 Calories (Faster)
-Rest :90-
12/10 Calories (Fastest)
-Rest :90-
*Alternate each set between the respective machines (i.e. Row set 1, Ski set 2…..)
Scaling option to finish near the target score:
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