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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. Hinshaw Warm up
4. Movement Prep/Activation (perform after the run)
10-15 Minutes (Steady movement through the following):
10 hanging scap retractions, 5 kip to swing, 2 strict pull ups
6 single arm dumbbell thrusters (each side) (moderate)
500m Bike Erg
250m Ski (Or Row)
5. Workout Prep
1 Set: (at workout pace)
3 Chest to bar pull ups
3 Thrusters (at workout weight 1)
2 Bar Muscle ups
2 Thrusters (at workotu weight 2)
21 Chest to bar pull ups
21 Thrusters (95/65)
15 Chest to bar pull ups
15 Thrusters (95/65)
-straight into-
9 Bar Muscle ups
9 Thrusters (135/95)
6 Bar Muscle ups
6 Thrusters (135/95)
3 Bar Muscle ups
3 Thrusters (135/95)
-Rest 1:1 b/t sets-
21 Thrusters (75/55)
15 Chest to bar pull ups
15 Thrusters (75/55)
-straight into-
9 Burpee pull-ups
9 Thrusters (115/80)
6 Burpee pull-ups
6 Thrusters (115/80)
3 Burpee pull-ups
3 Thrusters (115/80)
Target Time: sub 10 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
Increasing intensity on this workout. It starts off smooth like whiskey and right when you think you are good to drive home…. Call a Taxi cause the body is going limp.
WORKOUT STRATEGY & FLOW
Chest to bar: Unbroken is so tempting and is doable but definitely consider breaking into 2 sets to save the grip, unless you are a fitness beast or gymnastic ninja.
Bar Muscle Ups: This is where we should try and hang on. First rep is always the hardest then after it’s all momentum and grit. Unbroken is the goal but be ready to adjust on the fly.
Thrusters: Goal for these weights is u1-2 sets throughout. Take an extra few seconds and get the mind right. Pain train is coming so get your ticket out and jump on…. All Aboard!!
21 Chest to bar pull ups
21 Thrusters (115/80)
15 Chest to bar pull ups
15 Thrusters (115/80)
-straight into-
9 Bar Muscle ups
9 Thrusters (165/110)
6 Bar Muscle ups
6 Thrusters (165/110)
3 Bar Muscle ups
3 Thrusters (165/110)
-Rest 1:1 b/t sets-
Target Time each set: sub 10 minutes
Time Cap each set: 13 minutes
STIMULUS and GOALS
Increasing intensity on this workout. It starts off smooth like whiskey and right when you think you are good to drive home…. Call a Taxi cause the body is going limp.
WORKOUT STRATEGY & FLOW
Chest to bar: Unbroken is so tempting and is doable but definitely consider breaking into 2 sets to save the grip, unless you are a fitness beast or gymnastic ninja.
Bar Muscle Ups: This is where we should try and hang on. First rep is always the hardest then after it’s all momentum and grit. Unbroken is the goal but be ready to adjust on the fly.
Thrusters: Goal for these weights is u1-2 sets throughout. Take an extra few seconds and get the mind right. Pain train is coming so get your ticket out and jump on…. All Aboard!!
4 sets: 10-12 reps; increasing weight across sets.
Single Arm DB Row
4 sets: 10 reps (each side); increasing weight across sets or stay the same. Brace against a bench or other surface.
Standing Alt. DB Curl + Double DB Standing Curl
3 sets: 5 alt. reps (each side) + 5 double DB reps
Standing Barbell Bicep Curls
3 sets: 10-12 reps. Keep weight on the light to moderate side
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 (perform after the run)
2-3 Sets
1:00 Ski (easy to moderate)
8 V Push Ups
8 single arm dumbbell clean and jerks (light/moderate)
4. Workout Prep
1 Set: (at workout pace)
1 Legless Rope Climb
3 Strict Handstand Push Up
2 Dumbbell Clean and Jerk (at workout weight)
2 Rounds
2 Legless Rope Climb
8 Strict Handstand Push Up
12 Dumbbell Clean and Jerk (70/50)
-Rest 1:1 b/t sets-
Target Time each set: sub 7 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
This is a moderate intensity workout focused on unbroken movements and consistent pacing.
WORKOUT STRATEGY & FLOW
Legless rope climbs: Make every rep count here. Utilize a big jump and big pulls.
Strict handstand push ups: These are ideally unbroken throughout.
Dumbbell clean and jerk: Fast singles are a good strategy for these. Use a big pull and get under the dumbbell for a strong catch that will allow you to go right
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