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 easy bike
-then-
5:00 moderate bike (your choice)
*perform 5 single arm kettlebell waiters squats (light/moderate) (each side) every minute on the minute
4. Workout Prep
1 set (at workout pace)
5 Kettlebell Front Squats (at workout weight)
5 Calorie Assault Bike
15-12-9
Kettlebell Front Squats (2×53/35)
12-9-6 calorie echo bike
-OR- 15-12-9 calorie ski
-OR- 200-150-100m runs
-Rest 1:1 between sets-
21-15-9
Kettlebell Front Squats (2×53/35)
17-12-7 Calorie Echo Bike
-Rest 1:1 between sets-
*Ladies Calories 17-12-7
Target Time each set: Sub 4:30
Time Cap each set: 7:00
STIMULUS and GOALS
This is a high intensity, leg and lung burner!
WORKOUT STRATEGY & FLOW
Kettlebell front squats: aim to keep these unbroken.
Bike: hold a moderate/hard pace on the bike, knowing that it will be over soon.
15 Strict Handstand Push Ups
10 Hang Power Cleans (185/125)
100 Double Unders
-Rest 2 Minutes-
2 Rounds
15 Deficit Handstand Push Ups (4in/2in)
10 Shoulder to Overhead (185/125)
100 Double Unders
Target Time each set: 6-7 minutes
Time Cap each Set: 10 minutes
STIMULUS and GOALS
This workout will have a similar feel to the first qualifier workout but is probably a little bit harder. Be prepared to feel that shoulder burn and have a plan with the HSPUs to break before you need to.
WORKOUT STRATEGY & FLOW
Strict Handstand Push-Up/Deficit Handstand Push-Up: This will be the bulk of the work in these two metcons. The volume is relatively low so you should be able to be a little more aggressive but make sure to break before you need to because you don’t want to start failing reps.
Hang Power Clean: These should be cycled with a focus on power output with opening the hips. A pulling motion complementing the pushing motion should almost feel like a little break. If you are someone who struggles with double unders maybe think about taking a quick break just to save that grip a little bit. The load is challenging, but doable here.
Shoulder-to-Overhead: These will be harder than you think. Make sure to get a good efficient dip and extend those hips hard to get that barbell up overhead. Aim to keep these unbroken if you can and have the pause at the top be a quick rest for yourself.
Double Unders: Not a ton of volume here but the movements that preceed these will make these tough. Try to keep the bulk of the work in the wrists and not your shoulders as they will be pretty fatigued already.
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