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 (Steady movement through the following):
1:00 Cardio (your choice) (start easy and build in speed each round)
30 Heavy Single unders
12 Alternating V Ups
8 Abmat Sit Ups
8 Inchworms
4. Workout Prep
1 Set: (at workout pace)
16 Heavy Double Unders
4 Medball GHD Sit Ups (20/14)
4 burpee to 6" target
6 Minute AMRAP
2 Rounds
60 Heavy Double Unders
20 Medball GHD Sit Ups (20/14)
-straight into-
Max burpee to 6" target
-Rest 2 Minutes between sets-
*SCORE is total BURPEES ONLY each set
Score is total BURPEES ONLY each set
Target Reps Each Set: 40+
Target reps before scaling each set: 20
STIMULUS and GOALS
This is going to be a high intensity workout focused on building capacity in the heavy double under and med ball GHD.
WORKOUT STRATEGY & FLOW
Heavy double under: aim to keep these in 1-2 sets. Relax the shoulders and traps and utilize good wrist movement on the jump rope.
Sub 90 Regular Double Unders if not heavy rope available
Med ball GHD: aim to keep these unbroken. Make sure to fire the quads as you sit up with the med ball. Do not roll the ball up and down the legs.
Burpees: push the pace on the burpee touches. And no matter what, don’t stop! Stay tough here.
4×15 Hip extensions (Light/moderate)
3×15 Weighted single leg glute bridge (Light/moderate)
15-10-5
Double kettlebell Deadlifts (2×150/106)
Bar Muscle Ups
-Rest 1:1 b/t sets-
*Sub Deadlift (275/185) if needed
Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
This is a moderate intensity workout focused on high skill movements and grip endurance.
WORKOUT STRATEGY & FLOW
Double KB deadlifts: aim to keep these unbroken. Bring the feet in narrower than your normal deadlift stance and use less hinge.
Bar muscle ups: aim to keep these in 1-2 sets. Be prepared for some grip fatigue.
50/40 Cal Bike Erg
50 Wall Ball (20/14)
Into
250’ Handstand Walk (double obstacle per 50’)
Target Time: 12:00
Time Cap: 15:00
STIMULUS and GOALS
Stimulus for this workout is a moderate intensity that is going to blow up your legs and fatigue your shoulders going into the second part.
WORKOUT STRATEGY & FLOW
Bike: Aim to keep a consistent pace right from the beginning. If you can mix in a little standing to get through those calories a little faster then do so unless it’s going to affect your wall balls.
Wall Ball: Aim to keep these unbroken throughout both sets. If you do have to break make sure it is quick and calculated.
Handstand Walk: Shoulder will be a little fatigued here. Make sure you are ready to kick up when it’s time to go and keep active pressure throughout the whole walk.
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