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 Minutes of Steady Movement:
1:00 Row OR Jog (start easy and build intensity)
Ring Muscle Up Prep (5 hanging ring scap retractions; 5 ring kips; 5 ring kip to swings; 2 ring dips)
6 single arm dumbbell hang cleans (moderate) (each side)
4 single arm dumbbell push jerks (moderate) (each side)
50 single unders
4. Workout Prep
1 set (at workout pace)
2 Muscle Ups (OR Burpee Pull-Ups)
3 Hang power cleans (at workout weight)
2 Push Jerks (at workout weight)
20 Double Unders (OR Single Unders)
6 Burpee Pull-Ups
7 Hang power cleans (135/95)
5 Push Jerks (135/95)
35 Double Unders (OR 70 Single Under)
5 Muscle Ups
9 Hang power cleans (155/105)
7 Push Jerks (155/105)
50 Double Unders
-Rest until 15:00-
15 Muscle Ups
27 Hang power cleans (155/105)
21 Push Jerks (155/105)
150 Double Unders
Target Rounds each set: 5+
Minimum Rounds before scaling: 3
STIMULUS and GOALS
stimulus is moderate effort and steady pacing. Barbell work should be challenging but able to be done unbroken with selected weight in the first section of three rounds. Goal is to keep moving throughout this entire workout. If you get stuck due to skill or bar weight, adjustments should be made to keep intensity up.
Try and see if you can get the second set time close to the first.
WORKOUT STRATEGY & FLOW
*Muscle Ups: First workout should be unbroken or 2 sets minimum. Goal for the second workout should be 2-3 sets with a goal of 5+ reps at a time. Grip will begin to break down as the workout goes on so be ready to pause at the top or take a few extra seconds of rest between sets.
Hang Power Clean: Weight on the bar should be moderate but able to be done unbroken during the 3 rounds of 9 reps. We stress this heavily when selecting weight so don’t go too heavy. Strategy during the workout can be doing 8 reps, dropping the bar, hang cleaning a 9threp and the going shoulder to overhead. Use hookgrip and be sure that to understand that a valid rep is counted when the elbows go in front of the bar. Keep the bar rolling and don’t pause the motion during repetition.
Shoulder to overhead: Weight selected should allow us to go unbroken on this movement during the first 3 rounds. This weight should be the same as what was used for hang cleans. Taking a deep breath for stability before the bar comes down and then breathing out when the bar is pushed back overhead will help keep athletes moving consistently while staying braced.
*Double Unders: Unbroken is the goal and make sure to take a few seconds before starting for grip check and steading the breathing. Stay light on the feet and let the wrist roll, not the shoulders.
– (1+1+1) x 2sets @ 95-100% 1RM Snatch.
*Rest 2 minutes between sets *
*Perform 10 Banded Scap Pull Aparts or crossover symmetry in between sets.
* Rest 2 minutes between sets *
Record each set as 1 of your scores for load
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
8-12 Minutes moving steadily through the following:
1:00 Row (easy to moderate)
10 Inchworm into Strict Pull Up
15 Deadbugs
3. Workout Prep
1 set (moderate/fast)
10/18 Calorie Row
1 Pegboard
20/16 Calorie Row
2 Pegboards
-Rest 2:00-
AMRAP 8 Minutes
18/14 Calorie Row
2 Pegboards
-Rest 2:00-
AMRAP 8 Minutes
16/12 Calorie Row
2 Pegboards
Target Reps each set: 88+ reps (~4+ rounds)
Minimum Reps each set: 66 reps (~3 rounds)
STIMULUS and GOALS
This workout is designed to move through consistent (fast) pacing on the rower, while dialing in our Pegboards.
WORKOUT STRATEGY & FLOW
Row: The row should be approached the same for all 3 workouts. Steady, moderate pace (70-80%) while being mindful of grip and arms. Try and focus on a strong legs drive to help the arms relax somewhat with all the pulling. Good goal should be to keep 20/16 cal. Row under 60 seconds and look for a 5-10 second runoff in the next two workouts.
Peg Board: Depending on skill and threshold the goal should be touch and go (unbroken). Be mindful of jumping right to the pegs after the rower and focus on utilizing the legs as much as possible.
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