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. Cardio Prep
Row 1:00 easy
Bike 1:00 easy
Bike :30 moderate/fast
Row :30 moderate/fast
Row :15 fast
Bike :15 fast
Bike 1:00 easy
Row 1:00 easy
25 push presses (75/55)
25 GHD sit ups
30 Push Presses (95/65)
30 GHD sit ups
Target Time: sub 8 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
This is a moderate/high intensity workout focused on big sets of heavy double unders and consistent GHDs
*
WORKOUT STRATEGY & FLOW
Push Presses: aim for sets of 15+! Leg drive is huge here so aim to be consistent with your "jump" out of the bottom of each dip.
GHDs: aim for unbroken sets. Keep the arms relaxed to save them for the push presses.
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 moving through the following:
500m Ski
10 single arm dumbbell press (Light/moderate) (each side)
10 single arm dumbbell overhead squats (Light/moderate) (each side)
5 inchworms into strict pull ups
4. Workout Prep
1 Set: (at workout pace)
5 Overhead Squats (at workout weight)
1 Pegboards (OR sub)
5 Burpee to 6" Target
20 Overhead Squats (95/65)
2 Pegboards
20 Burpee to 6" Target
-Rest 2 Minutes between sets-
-then-
30 minutes moderate pace echo bike or bike erg
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds
STIMULUS and GOALS
These are high intensity sets. Focusing on quick movements and minimal rest.
*
WORKOUT STRATEGY & FLOW
Overhead squats: These should be unbroken and smooth. Do not sacrifice range of motion to go faster. Make sure the hips are fully open at the top of each rep and you break parallel.
Pegboards: Know your ability here and start with a pace/intensity you can maintain throughout. Sub legless rope climbs if needed
Burpees: Finish up these fast! Push the pace here, knowing you have two minutes rest before you go again.
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