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
5:00 Cardio (your choice)
EMOM perform 10 air squats
-then-
3 Sets
5 inchworms
10 hanging scap retractions
Keeping the warm up slightly shorter since we have such a long metcon
4. Workout Prep
1 set (at workout pace)
2 Strict Pull-Up
4 Push-Up
6 Air Squat
*All w/20lb/14lb vest.
Teams of 2
25 Minute AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*No Vest
Teams of 2
25 Minute AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
Target number of Rounds: 25+
Minimum number rounds before scaling: 15
STIMULUS and GOALS
This workout is 25 minutes with just body weight (plus vest) so it will turn into an aerobic workout that will be limited by mainly muscular fatigue and breath.
WORKOUT STRATEGY & FLOW
All the movements have lower rep ranges to allow you to try and move nonstop
Strict Pull Ups should be fast singles or manageable sets of 2-3 throughout (unless you are a beast and can hammer out 5 unbroken with a vest consistently
Keep the push ups manageable! If your chest blows up too early it will limit you more than anything in the workout. Focus on tight plank position at initial push and keep the shoulder blades squeezed as you leave the floor to save the arms and pecs.
Air Squats should be smooth and unbroken throughout, giving the upper body a break!
– (1+1+1+1) x 2 sets @ 65% 1RM Snatch
*Rest 2 minutes between sets *
– 2×2 reps @ 75%
– 2×1 rep @ 80%.
* Rest 60-90 seconds between sets
* Rest 60-90 seconds between sets
– Perform 5 Tall Box Jump in between front squat sets.
* rest 60-90 seconds between sets *
Move up in weight each set.
Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight.
Explode out of the hole, smooth transition down and reset after each rep.
Perform 5 Tall Box Jump in between front squat sets (right into it)
Record each set as 1 of your scores for load
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