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
14/11 Calorie Row (build intensity each round)
14 Alternating Leg V Ups
7 kip to swing (on bar)
7 air squats
7 empty bar power cleans
7 inchworms
7 Kip to Swing (on rings)
4. Workout Prep
1 Set: (at workout pace)
6 Calorie row
5 Toes to bar
4 Wall Balls (at workout weight)
3 Power Cleans (at workout weight)
2 Muscle Ups
AMRAP 14 Minutes
50 Calorie row
40 Toes to bar (OR 50 Hanging Knee Raise)
30 Wall Balls (20/14)
20 Power Cleans (135/95)
10 Muscle Ups (OR 20 Burpee Pull-Up)
AMRAP 14 Minutes
60 Calorie row
50 Toes to bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle Ups
Athletes Notes
TARGET SCORE
Target Reps: 200+
Minimum reps before scaling: 150
STIMULUS and GOALS
This is a great Open workout to challenge our conditioning, work capacity and grit!!
Be strategic with your plan going in and treat it like its a real Open workout.
WORKOUT STRATEGY & FLOW
Row: Have a moderate/fast pace and be ready to go straight to toes to bar after. The workout won’t be won here, but it can be lost!
Toes to bar: Pick a rep count you can hang onto throughout! Keep quick rest breaks whatever you decide.
Wall balls: We recommend 1-2 sets with the lower rep count total. This is the most forgiving part of the workout
Power Cleans: You have to GO here! Quick singles are fine but you must move fast!!! Don’t stop for any prolonged rest breaks
Muscle Ups: The workout is won or lost here. You must be aggressive getting here, but you should have enough left in the tank to string together multiple reps. You should be ready for these 20 reps with all of the muscle ups we’ve been doing!
OR Banded 7s – perform 7 reps of each movement
2. Hinshaw Warm up
3. Movement Prep/Activation and Increasing Heart Rate
AMRAP 6-8 Minutes
1:00 jog
3 rope sit pull to stands (OR 3 towel pull ups)
4. Workout Prep
1 set (at workout pace)
100m Run
1 Rope Climb
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
200m Run (OR 160m assault air runner)
4 rope climbs
200m Run (OR 160m assault air runner)
3 rope climbs
200m Run (OR 160m assault air runner)
2 Rope Climbs
-Rest 3:00 between sets-
-at 40:00-
8 sets:
75sec run at fast pace,
75sec easy walk
-No rest b/t reps or sets-
Athletes Notes
TARGET SCORE
don’t score the 8 sets of the run
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
We have some great conditioning overall and rope climbs while under some fatigue. We are aiming for consistently fast runs and aggressive pacing on your rope climbs compared to what you are used to.
WORKOUT STRATEGY & FLOW
Run: Aim to keep a moderate/fast to fast pace throughout. Maintain speed so your final 200m is as fast or faster than your first.
Rope Climbs: Jump High and aim to get right back to work after each rep!!! Try to finish the first set under 1:15 or faster
Add Comment