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
4 Sets
16/12 Calorie Bike (build intensity each round)
8 goblet kettlebell thrusters (light)
8 hanging scap retractions
6 kip to swing
4 hanging knee to chest
4. Workout Prep
1 Set: (at workout pace)
6/5 Calorie Bike
4 Wall Balls (30/20)
4 Toes to Bar
30-20-10
Wall Balls (20/14)
Toes to Bar
40/32 Calorie row -or- 30/22 calorie echo bike
42-30-18
Wall Balls (20/14)
Toes to Bar
50/40 Calorie row -or- 40/32 cal echo
Target Time: sub 12 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
This couplet is going to be a full body mash!!! The heart rate and lactic build up in the quads will be intense while your shoulders won’t be fresh from all the work. We want to work on getting progressively faster with your pacing as the reps descend through the workout, then maintaining pace on the final bike!
Ladies have less calories on the bike but the same number of wall balls and toes to bar.
WORKOUT STRATEGY & FLOW
Assault bike: Come out with a moderate/fast pace that you can slightly increase intensity with for the 30, 20, and 10. A good goal for watts is 450/375+ and building each round.
Toes to bar: Start with manageable sets out of the gate as the first round begins with a big number! Work to keep tension at your forward swing to help maintain speed and fluidity completing each rep!
Wall Balls: These will be very challenging due to the increased load. We still want sets of 10-15+ to open, and committing to a manageable but not excessive rest period each time you drop the ball
4×10-12 Dumbbell bent over rows (moderate/heavy) (each side)
3×8-12 Strict ring dips
500m moderate,
100m recovery jog (any pace that allows you to maintain the moderate pace).
-No add’l rest b/t reps or sets-
-Rest: 3-5min-
4 Sets:
150m sprints at 92, 95, 98, 95% effort
150m walk
-No add’l rest b/t reps or sets-
Score is Total Workout Time (including rest)
12 Dumbbell bench presses (70/50)
3 Rope climbs
-Rest 4 Minutes-
AMRAP 8 Minutes
8 Dumbbell bench presses (70/50)
2 Legless Rope climbs
Target Reps Set 1: 120+
Target Reps Set 2: 80+
Minimum Reps Set 1: 90
Minimum Reps Set 2: 60
STIMULUS and GOALS
This workout is designed to get that consistent push/pull affect. If you are getting hung up on any one movement scale the reps and/or
WORKOUT STRATEGY & FLOW
Bench Press: You should be able to maintain unbroken reps on these. Make sure you are focusing on your breathing while make sure those DBs go straight up and down versus going out to the sides and making you work harder than you need to.
Rope Climb/Legelss Rope Climb: You should be able
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