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
2-3 Sets
1:00 Bike (start easy and build)
10 lateral box step ups (each side)
5 single arm KB/DB thrusters (each side) (moderate)
1:00 Ski (start easy and build)
All on rings: 8 hanging scap retractions, 4 kip to swing, 2 strict pull ups, 2 ring rips
4. Workout Prep (perform after the row)
1 Set: (at workout pace)
2 Muscle Ups
1 Front Squat (at workout weight)
1 Thruster (at workout weight)
2 Sets:
30 Burpee Pull Ups
30 Front Squats (115/80)
30 Burpee Pull Ups
30 Thrusters (115/80)
*Split reps as desired
-Rest 1:1 b/t sets-
3 Sets:
15 Muscle Ups
20 Front Squats (185/125)
15 Muscle Ups
10 Thrusters (185/125)
*Split reps as desired
-Rest 1:1 b/t sets-
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
This is a great heavy skilled workout to push your capacity and tolerance for PAIN!!!!
Push your partners and have fun working and strategizing together!
WORKOUT STRATEGY & FLOW
Front Squats & Thrusters: These weights are challenging! Be smart with sets and be bouncy out of the hole. Keep that chest up and let the hips do the work!
Muscle Ups: Use the 2nd kip on your dip and get long in the back swing! Aim to hit bigger sets back and forth.
2 sets:
500m at easy pace,
400m at fast (or 1-mile) pace, 400m at easy pace,
300m at fast (or 1-mile) pace, 300m at easy pace,
200m at fast (or 1-mile) pace, 200m at easy pace,
100m at fast (or 1-mile) pace, 100m at easy pace.
-Rest 5min b/t sets-
21 Strict Handstand Push Ups
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (70/50)
21 Strict Handstand Push Ups
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (70/50)
21 Strict Handstand Push Ups
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (70/50)
-Rest 1:1-
100’ Single Arm Overhead Walking Lunge (70/50)
21 Deficit Handstand Push Ups (6"/4")
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Deficit Handstand Push Ups (6"/4")
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (100/70)
21 Deficit Handstand Push Ups (6"/4")
3/2 Legless Rope Climbs
100’ Single Arm Overhead Walking Lunge (70/50)
Target Time each set: sub 10 minutes
Time Cap each set: 15 minutes
STIMULUS and GOALS
Stimulus for the workout is all about managing shoulder fatigue while keeping a steady pace under heavy duress. The combo of mobility with high skilled movements will test you in ways that you cant imagine.
WORKOUT STRATEGY & FLOW
Lunge Walk: This movement will be challenging but only should be performed if unbroken is possible (scale distance if needed). Stay steady on the lunge while pressing hard up on the dumbbell.
Strict Handstand Push Up: Aim to keep these unbroken here. If you have to keep to no more than 2 sets. For the deficit, break up as needed but still aim for big sets.
Legless Rope Climb: Keep nice controlled reps with the same rest in between each rep.
500/400 Cal Bike Erg
*Partner Must Hold 2×100/70 in farmers hold
Target Time: Sub 45 minutes
Time Cap: 1 hour
STIMULUS and GOALS
Stimulus is some good old fashion grunt work. Have a plan so that you can keep the intensity high on the bike.
WORKOUT STRATEGY & FLOW
Cal Bike Erg: Go with whatever pace allows you to keep the calories rolling fast. Standing might be your best bet.
Farmer Hold: Use your grips and hold on! You will get a break with your grip while you are biking.
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