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
15/12 Calorie Row
10 Box Jumps (with step down) (increase height each round)
10 hanging scap retractions
10 body rows (or ring rows)
4. Workout Prep
1 Set: (at workout pace)
200m Row
2 Box Jumps (40"/32")
2 Strict Pull Ups
400/350m Row
15 Box Jumps (24/20)
10 Pull-ups
500/450m Row
15 Box Jumps (40"/32")
15 Strict Pull Ups
Stimulus today is moderate intensity and steady pacing. Longer time domain of 15 minutes means we should plan a pace in order to keep intensity consistent across the entire workout.
WORKOUT STRATEGY & FLOW
Row: Pace should be around 70-80%. First round will definitely be the decider of what pace you should be able to keep. Breathe with every pull and relax the grip on the descent in.
Box Jump: Definitely a higher box height so be mindful coming off the row. Reps should be completed in singles (meaning no rebounding ) where we can use the hands to assist back down. Be explosive with every jump, pull the knees up high or it could be your last jump.
Strict Pull Ups: This will be the part of the workout where things slow down and should. Sets of 5 is the goal with quick turn around on the rest. Try to avoid singles at all costs and break into 2 or 3’s to avoid over resting.
* Rest 60-90 seconds between sets
* Rest 60-90 seconds between sets
– rest 60-90 seconds between sets –
AMRAP 2 Minutes
18 GHD Sit Ups
6 Sandbag Cleans (150/100)
Max Calorie Ski Erg
-Rest 2 Minutes-
1:00 Dead Hang From Pull-Up Bar
:30 Top of the Dip Ring Hold
:30 Bottom of the Dip Ring Hold
100ft Sled Pull (Moderate-Heavy)
*1 Min Rest between rounds.
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