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 Minute Row (Or Ski) (start easy and build intensity each round)
10 Inchworms
1 Minute Bike (start easy and build intensity each round)
10 Box Jumps (with step down) (moderate height)
4. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Ski (OR Row)
2 Burpee Box Get Overs (at workout height)
5/4 Calorie Assault Bike (OR 4/3 Calorie Echo Bike)
12/10 Calorie Row
12 Burpee over Rower
Target Time each set: sub 1 minute
Time Cap each set: 1 minute 30 seconds
STIMULUS and GOALS
This is a sprint workout so go FAST!!!
WORKOUT STRATEGY & FLOW
Row: This is a hard effort here! Aiming for 1300+/1100+ pace.
Burpees over rower: Keep these quick. Try to keep the jump up and down over the rower for speed, while keeping your body low to the ground.
15/12 Calorie Ski (OR Row)
5 Burpee Box Get Overs (48")
12/10 Calorie Echo Bike
5 Burpee Box Get Overs (48")
Target Time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes
STIMULUS and GOALS
This is a sprint workout so go FAST!!!
WORKOUT STRATEGY & FLOW
Ski: This is a hard effort here. Aiming for 1300+/1100+ pace.
BBGO: Keep these quick. Use efficient foot workout to maintain a fast pace.
Bike: this is a hard effort bike. Aiming for 400+/300+ watts.
3×10-15 Dips (stop 2-3 reps from failure or at 15) (Ring or Bar dips)
3×10 Barbell Skull Crushers + 10 Dumbbell Lateral Raises (Moderate/Heavy across all sets)
*Superset movements as desired
-then-
3 sets
30 Second Side Plank (each side)
20 Deadbugs
20 Alternate V-Ups
21 Squat snatches (145/100)
-Rest 1:1-
15 Muscle Ups
15 Squat snatches (145/100)
-Rest 1:1-
9 Muscle Ups
9 Squat snatches (145/100)
Target Time set 1: sub 4 minutes
Target Time set 2: sub 3 minutes
Target Time set 3: sub 2 minutes
Time Cap set 1: 6 minutes
Time Cap set 2: 5 minutes
Time Cap set 3: 3 minutes
STIMULUS and GOALS
These are hard effort repeats.
WORKOUT STRATEGY & FLOW
Muscle ups: aim for big sets throughout! Go bigger than you normally would. Aim to keep them in 2-3 sets.
Squat snatches: these can be done as quick singles. Once the bar hits the ground your back on it for the next rep. Push the pace on the snatches, knowing you will get rest before you reset for the next set.
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
2 Sets
300m Row
300m Ski
15 banded good mornings
15 sit ups
10 single leg RDLs (empty barbell) (Each side)
15 air squats
10 hanging scap retractions
4. Workout Prep
1 Set: (at workout pace)
5 GHD Sit Ups
2 Deadlifts (225/155)
2 Deadlifts (275/185)
2 Deadlifts (315/225)
25 Deadlifts (225/155)
50 GHD Sit Ups
25 Deadlifts (275/185)
50 GHD Sit Ups
25 Deadlifts (315/225)
-Rest 1:1-
3 rounds
50 Wall balls (20/14)
25 Toes to bar
Target Time Each Set: 12-14 minutes
Time Cap Each Set: 16 minutes
STIMULUS and GOALS
These 2 workouts are aggressive! Aim to attack both with intensity and push your pace within each as much as you can handle.
WORKOUT STRATEGY & FLOW
GHD Sit Ups: Fast and minimal breaks is the aim for each set!
Deadlifts: These will add up! Don’t start at over 50%1RM and don’t end at over 75% 1RM. We want you to be able to hold sets of 10+ for weight 1 an 5+ for weight 3
Wall Balls: You will be fatigued here but try to hang onto sets of 25!
Toes to bar: The 25 will be a lot after all you’ve done so far so focus on your breath with each rep and manage shoulder fatigue as much as you can. Use those hips to close each rep!
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