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
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-then-
3 sets
10 hanging scap retractions
5 hanging knee raises
5 kip to swing
5 push ups to downward dog
5 V Push Ups
4. Workout Prep
1 Set: (at workout pace)
Run 100m
4 Toes to bar
3 Strict handstand push ups
3 Rounds
Run 200m
10 Toes to bar (OR 15 Hanging Knee Raise)
Run 200m
5 Handstand Push-Up (OR 10 Seated DB Strict Press)
-Rest 3:00 between rounds-
3 Rounds
Run 200m
20 Toes to bar
Run 200m
15 Strict handstand push ups
-Rest 3:00 between rounds-
Target Time each set: 7-8 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
Stimulus is moderate pacing. You will have six total rounds of this workout but it is separated into 2 sets of 3 rounds with a 3:00 rest between the 2 sets. Find an intensity that you can hold steady across rounds and the goal for this workout is to achieve similar timing for both sets (each of the two sets are scored separately).
WORKOUT STRATEGY & FLOW
Run: whether you run outside or on a runner the pacing should be moderate and adjusted as the workout goes on. Goal should be sub 60 secs while keeping the shoulders relaxed and a steady breathing pattern.
Toes to Bar: Unbroken is a great goal but it might be beneficial to break into 2 sets if you feel early fatigue setting in. Big kip and fast kick each rep,
Strict Handstand Push Up: Depending on skill level if possible try and stay unbroken or 2 sets. Never rest at the bottom and scale accordingly to keep intensity.
Try and reach a heavy single in 6-8 working sets (not including light warm up sets).
Record each set as 1 of your scores for load
– (1+1) x 3 @ 75-80% 1RM Snatch
* Rest 60-90 seconds between sets
Work up to a challenging set of 4. See if you can hit close to your 1RM clean and jerk weight for the last set of 4.
Record each set as 1 of your scores for load
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 Sets
500m Ski
10 Slam Ball (light/moderate weight)
4. Workout Prep
1 Set: (at workout pace)
7/5 Calorie Ski
2 Sandbag Cleans (at workout weight)
27-21-15-9 (Ladies 24-18-12-6)
Ski Erg Calories
9-7-5-3
Sandbag Cleans (150/100)
-Rest 1:1 between sets-
Target Time each set: 6-7 minutes
Time Cap each set: 9 minutes
STIMULUS and GOALS
Stimulus for this workout is high intensity and try to maintain. Attack, Attack, Attack!!…. That’s what the mindset needs to be for these 2 movements. Move with a purpose and don’t slow down.
WORKOUT STRATEGY & FLOW
Ski: Fast but not at a max effort (80-85%). Feel that first set out and see if it’s maintainable. Use the total body and breathe through on every pull. Try to pace faster and faster each set of calories
Sandbag Clean: Load and launch the weight aggressively over the shoulder. Alternating shoulders is not prescribed but definitely recommended. Try and keep a pace of 1 rep every 5-8 seconds.
5 Pull-ups
10 Push-ups
15 Squats
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