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):
15/12 Calorie Row
10 hanging scap retractions, 6 kips, 2 kip to swing
10 V Ups, 10 Alternating V Ups
5 Lateral Box Step Ups (each Side), 5 air squats, 5 pistols to a low box (each side)
4-8 single arm dumbbell push press (each side) (start light and add weight each round)
4. Workout Prep (perform after the row)
1 Set: (at workout pace)
5 Pull Ups
4 GHD Sit Ups
4 One Legged Squats, alternating
4 Calorie Row
2 Single Arm Dumbbell Push Presses (at workout weight)
60 GHD Sit Ups
40 One Legged Squats, alternating
20 Calorie Row
20 Single Arm Dumbbell Push Presses (70/50)
Target Time: sub 14 minutes
Time Cap: 18 minutes
STIMULUS and GOALS
This is a classic chipper. Consistency is key here.
WORKOUT STRATEGY & FLOW
Pull-ups: aim for big sets to start. A good break up strategy would be: 30-20-20-15-15 or something similar.
GHDs: aim for an unbroken set here or 2-3 quick sets. You can get your heart rate under control on this portion.
Pistols: aim for consistent movement with no big breaks. Make sure to get the ankles super warmed up before you start.
Row: This is a hard effort. You are right at the end and can push!
Single dumbbell push press: this dumbbell is HEAVY. Take a few breaths before you pick it up. Be smart here and avoid failed reps.
3 Rounds
125 Double Unders
25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike)
-in remaining time-
Max Muscle Ups
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