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
4:00 easy row (your choice)
*perform 4 inchworms every minute on the minute
-then-
3 sets
5 half bottom burpees
5 Burpee box jump overs
10/8 calorie Row
5. Workout Prep (perform after the Strength)
1 set (at workout pace)
2 Burpee Box Jump Over
5/4 Calorie Row
2 Burpee Box Jump Over
* Move up in weight each set
25 Burpee Box Jump Overs 24/20"
500/400m Row
25 Burpee Box Jump Overs 24/20"
-rest 1:1 b/t sets-
Target Time each set: sub 6 minutes
Time cap each set: 8 minutes
STIMULUS and GOALS
This is one of the few non- "Games repeat" or prep versions this week!
It is still great Games prep and conditioning to start the week off right.
WORKOUT STRATEGY & FLOW
Burpee Box jump over: Commit to not staying on the ground for any rest! Be cautious here especially in the first set of 25! Find a smooth and consistent pace that you can maintain for all 50. Stepping up and stepping off the box is recommended to keep heart rate low.
Row: Start fast and stay fast on these intervals!! 1:45/1:52 or faster is good goals for solid rowers. Try to hang on to a moderate/fast pace. Don’t blow up on the rower but push your pace as much as possible.
10 Burpee Box Get Over (48")
15/12 Calorie Row
20 Burpee Box Jump Over (24"/20")
25/20 Calorie Row
-rest 1:1 b/t sets-
Target Time each set: sub 4 minutes
Time cap each set: 6 minutes
STIMULUS and GOALS
This is one of the few non- "Games repeat versions" this week!
It is still great Games prep and conditioning to start the week off right.
WORKOUT STRATEGY & FLOW
Burpees: For the 48" stay moving smooth and non stop. Use the jump and press down simultaneously to catapult you over! On the 24" go for quick jumps and commit to not staying on the ground for any rest! Sub 60 seconds for the 10 and sub 75 seconds for the 20 are aggressive but good goals!
Row: Start fast and stay fast on these intervals!! 1400/1100+ Calories/hour is good goals for solid rowers. Don’t blow up on the rower but push your pace as much as possible.
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)
2 Sets
250m Row
50 Single Under
200m Jog
5. Workout Prep
1 Set: (at workout pace)
Row 100m
20 Double Unders
Run 100m
Hinshaw warm up written out
Perform each drill for 10m out, then walk back
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)
20m out walk back
Side step out and back
Side step jumping jack out and back
Sitting
Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
50m hash marks (fast feet) forwards & backwards
30m (20m speed up, 10m to slow down)
45m (35m speed up, 10m to slow down)
60m (50m speed up, 10m to slow down)
Row 3000m
300 Double Unders
Run 3 miles
Target Time: sub 40 minutes
Time Cap: 50 minutes
STIMULUS and GOALS
This is a classic from the CF Games that "made even Rich Froning walk." (But nobody mentions his dehydration, etc.)
Get ready for an ENDURANCE event. Bring your big boy and girl mindset to get ready to hunker down and not stop moving!
WORKOUT STRATEGY & FLOW
Row: A classic longer buy in where we can definitely lose the workout, but cannot win it. Stay smooth and moderate!
Double Unders: Stay controlled with breathing. We’d still like bigger sets here, but not at the expense of a jacked up heart rate.
Run: This is where we can open up some with the speed. Hold a moderate to moderate/fast and then empty the tank the last 800-1600m. Stay mentally tough here!
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