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 (perform after the lifting)
3 Rounds:
1:00 Ski (easy to moderate)
20 second Handstand hold
10 Goblet KB Squat (light/moderate)
10 Goblet KB Press (light/moderate)
10 Goblet KB Thruster (light/moderate)
10-20’ Handstand Walk
4. Workout Prep
1 Set: (at workout pace)
15’ Handstand Walk
5 Wall Balls (at workout weight)
25’ Handstand Walk (OR 3 Wall Walks)
20 Wall Balls (20/14)
Target Time: sub 10 minutes
Time Cap: 15 Minutes
STIMULUS and GOALS
Stimulus is a moderate/high intensity couplet chipper with that test heart rate, shoulder endurance and pacing strategy!
WORKOUT STRATEGY & FLOW
Wall Balls: aim for big sets here. Keep the arms relaxed as much as possible to prepare for the handstand walk. This will require you to drive out of the hole and use all the hips you can each rep!
Handstand walk: Shoulders will get fatigued here! Aim for sets of 25′-50′ and try to walk fast on those hands! This will minimize time under tension and building fatigue.
50 Wall Balls (20/14)
100’ Handstand Walk
50 Wall Balls (30/20)
100’ Handstand Walk
50 Wall Balls (20/14)
100’ Handstand Walk
Target Time: sub 10 minutes
Time Cap: 15 Minutes
STIMULUS and GOALS
Stimulus is a moderate/high intensity couplet chipper with that test heart rate, shoulder endurance and pacing strategy!
WORKOUT STRATEGY & FLOW
Wall Balls: aim for big sets here. Keep the arms relaxed as much as possible to prepare for the handstand walk. This will require you to drive out of the hole and use all the hips you can each rep!
Handstand walk: Shoulders will get fatigued here! Aim for sets of 25′-50′ and try to walk fast on those hands! This will minimize time under tension and building fatigue.
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint
5 Sets
400m at mod pace,
600m at easy pace
-Rest 30sec b/t sets-
-Rest 3-5min-
5x 10sec sprints at max effort w/ full recovery
*Comment Calories in notes section.
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