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
3 Sets
20/16 Calorie Ski (OR Row)
40 single unders
20 step back lunges (total)
10 alternating v ups
10 hanging scap retractions
5 kip to swing
4. Workout Prep
1 Set: (at workout pace)
20 Double Unders
10’ Double Front Rack Walking Lunge (2x50s/35s)
5 Toes to bar
100 Double Unders
100’ Double Dumbbell Front Rack Walking Lunge (2x50s/35s)
25 Toes to bar
100 Double Unders
100’ Double Dumbbell Front Rack Walking Lunge (2x50s/35s)
25 Toes to bar
-Rest til 20:00-
3 Rounds
75 Heavy Double Unders
50’ Double DumbbellFront Rack Walking Lunge (2x70s/50s)
5 Rope Climbs
Target Time each set: 12-14 minutes
Time Cap each set: 17 minutes
STIMULUS and GOALS
Moderate stimulus and pacing with strategic rest within each set of the three movements. You should be conscientious of avoiding burnout on each of these movements and break them up into manageable sets in order to maintain intensity across rounds.
Approach here can be similar to a chipper style workout with the goal to keep close round times.
WORKOUT STRATEGY & FLOW
Double unders: Aim to keep the regular rope double unders in 1-2 sets. Aim to keep the heavy double unders in sets of 20+. Focus on keeping the grip and shoulders relaxed because this workout is very grip intensive.
Double Front Rack Walking Lunge: Lunge is done with two dumbbells in the front rack. Grip standard requires a hand be kept on each dumbbell at all times and you cannot "dump" the weights to the floor. The goal is 50’ unbroken at both weights.
Toes to bar: You should break these up into manageable sets and also be aware that large sets may cause shoulder/grip fatigue in the double unders.
Rope Climbs: Consistency is key here. Utilize the legs as much as possible with a good foot hook. Aim to complete one rope climb every :20 or less
20 Banded Glute Bridge
15 Single Arm Bent Over Row R/L (Moderate)
1:00 Side Plank R/L
15 Cuban Press (Light)
20 Cossack Squat
OR Banded 7s – perform 7 reps of each movement
2. Hinshaw Warm up
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)
3 sets:
100m sprint, 50m walk,
100m sprint, 50m walk,
100m sprint
-Rest 3min b/t sets-
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