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
10 Inchworms
10 lateral box step ups (each side)
4. Workout Prep
1 set (at workout pace)
3 Strict Pull-Up
6 push ups
9 air squats
50m Run
*w/20lb/14lb vest.
200m Run
5 Strict Pull-Ups
-Rest 3 Min-
10 Min AMRAP
200m Run
10 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
20 Air Squats
*All with 20lb/14lb Vest.
200m Run
10 Strict Pull-Ups
-Rest 3 Min-
10 Min AMRAP
200m Run
15 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
25 Air Squats
*All with 20lb/14lb Vest.
Target Rounds each set: 7+
Minimum Rounds before scaling: 5
STIMULUS and GOALS
Stimulus is moderate pacing.
We want consistent pacing on the runs with smooth bigger sets on the body weight movements. Aim for consistent round times throughout each workout.
WORKOUT STRATEGY & FLOW
Run: Run is always 200m, even as reps on body weight movements increase across AMRAPs. You can run on the air runner or outside. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed a find a steady breathing pattern that doesn’t jack the heart rate up. The 200m run is worth 4 reps (every 50m run is a rep). Subbing in a row/ski is equal to 240/200m (60/50m is a rep). Bike erg is 500/400m (125/100m is a rep). Try and keep the Run around 60-90 seconds tops.
Strict Pull-up: You should focus on small sets from the beginning of this AMRAP. Doing larger strict sets will result in burn out in later rounds and decreased intensity.
Push-ups: Similar to pullups, you should do short, fast sets to avoid burnout. Be sure that your chest makes contact with the floor.
Air squats: You can work reps off in steady sets. Try to keep moving non-stop and be sure to breathe at the top of each rep. Don’t go so fast that you end up missing full extension at top of rep and below parallel at bottom or rep.
5-4-3-2-1
Rope Climbs
*5 Sandbag Cleans (150/100) after each set of Rope Climbs
– rest 3 MInutes between sets –
Target Time each set: 7-8 minutes
Time Cap each set: 10 minutes
STIMULUS and GOALS
Stimulus is a moderate/high intensity while managing grip fatigue.
*
WORKOUT STRATEGY & FLOW
Rope climbs: Aim to keep these as quick reps. Ideally no more than :15-:30 b/t reps. Really focus on getting the legs high on the rope to avoid a heavy arm pull.
Sandbag cleans: grab and go! 5 quick singles between reps. Keep the grip relaxed and focus on a leg drive to get the sandbag up and over your shoulder.
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