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
10-15 Minute AMRAP
Partner 1: Rows (while partner 2 does the following below)
Partner 2:
5 inchworms
5 Lunge Elbow to Floor Stretch (each side)
5 Hang Cleans (empty bar – build across sets)
4. Workout Prep
1 Set: (at workout pace)
7/5 Calorie Row
5 Push Ups
5 Hang Cleans (at workout weight)
30 Minute Amrap
15/12 Calorie Row
15 Push Ups
15 Hang Cleans (95/65)
30 Minute Amrap
20/16 Calorie Row
20 Push Ups
20 Hang Cleans (115/80)
-Partner 1 does a round, then partner 2 does a round-
Target Rounds: 15+ (for teams)
Minimum Rounds before scaling: 12
STIMULUS and GOALS
Stimulus today is moderate to moderate high intensity with steady pacing. You will partner up and complete a round while your partner rests and then switch. Due to the fact that you have a 1:1 rest in this workout, you can push the pace a bit more during your partner’s work period than if there was a set rest time (Ex. 2 min rest after each round) or if there was no rest at all.
Athletes need to attack each movement with a goal of non-stop movement.
WORKOUT STRATEGY & FLOW
Row: Pacing here should be around 75-80% effort. Consciously breathing with each pull will keep you from redlining. Each pull should be a strong drive through the legs and finishing with arms. Rower must be reset between each row.
Push-ups: This movement is the only one in the workout for real risk of burnout. You should focus on fast, quick sets and get off of your hands while not working. You should avoid resting in the plank position if cycle time of reps has slowed down. Less time under tension on the arms and chest will allow for you to get through this movement efficiently each round.
Hang Cleans: Weight used for this movement should allow athletes to complete 20 reps unbroken when fresh but it may be smart for you to break up into two sets (12 reps and 8 reps) if grip begins to fatigue (especially in later rounds). Two common strategies for hang cleans are 1.) the slower version of lowering the bar down to the top of the knee and utilizing leg drive as is typically seen when performing hang cleans in a weightlifting complex or for strength 2.) the faster version of popping the bar up as soon as it comes down into the initial dip (normally the high hang position). The faster version will allow for a faster time but places more stress on the lower back and is generally harder on the body.
15 reverse hyper (OR 10 Jefferson Curls Light)
1:00 boat hold
15 Reverse Crunch
30 mountain climbers
OR Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
AMRAP 10-15 Minutes
500m Ski
10 hanging scap retractions
5 kip to swing
1 strict pull up
5 pike push ups
0:20 Handstand hold
3. Workout Prep
1 Set: (at workout pace)
3 Strict Handstand Push Ups
3 Bar Muscle ups
Strict Handstand Push Up
Bar Muscle up
-Rest 5:00-
15-12-9
Bar Muscle up
Strict Handstand Push Up
Target Time each set: 6-7 Minutes
Time Cap each set: 9 Minutes
STIMULUS and GOALS
This workout’s aim is to keep bigger sets of each movement and build upper body muscular endurance in the gymnastic movements. This is a great test for you gymnastic ninjas!
WORKOUT STRATEGY & FLOW
Bar Muscle Up: We’d like you to keep these in 1-2 sets for both workouts if possible. You can keep your fingers out of your grips and let them fold over the bar if that helps save your grip!
Strict Handstand Push Ups: Let’s aim to keep in 1-2 sets throughout as well. If you must break more, do so before reaching drastic fatigue!
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