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 moving through the following
1 minute bike (easy)
10 air squats
5 Inchworms
30 second bike (moderate to fast)
10 Goblet Squats (light/moderate)
10 Goblet Push Preses (light/moderate)
4. Workout Prep
1 Set (at workout pace):
5 Wall Balls (at workout weight)
5/4 Calorie Bike
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%
– rest 60-90 seconds –
1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
– rest 60-90 seconds –
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+
150 Wall balls (20/14)
*Every 2 Minutes on the Minute Perform 20/16 Calorie Row
**Start the workout with Wall Balls
150 Wall balls (20/14)
*Every 2 Minutes on the Minute Perform 20/16 Calorie Echo Bike
**Start the workout with Wall Balls
Target Time: 10-12 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
This is a high intensity stimulus workout meant to burn!
WORKOUT STRATEGY & FLOW
Wall balls: aim for big sets from the start! Send it from the beginning so that you spend less time on the bike.
Bike: Keep a moderate/hard effort on the bike to eliminate the time spent there. But don’t go so hard that you can’t pick up the wall ball right away! You need to be done close to the minute mark to get some wall balls in!
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