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
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
8-12 Minutes Moving through:
1:00 Jog
10 Sit Ups, 10 V Ups
10 inchworms
10 Single Arm Ring Rows (each arm)
50 Single Unders
5. Workout Prep
1 Set (at workout pace):
15 Double Unders
3 GHD SIt Ups
2 Burpee Pull Ups (to 6" above reach)
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
* Rest as needed between sets *
50 Double Unders (100 singles)
15 GHD SIt Ups or regular sit-ups
10 Burpee Pull Ups (to 6" above reach)
15 GHD Sit Ups or regular sit-ups
50 Double Unders (100 singles)
-Rest 1:1 b/t sets-
75 Double Unders
20 GHD SIt Ups
15 Burpee Pull Ups (to 6" above reach)
20 GHD Sit Ups
75 Double Unders
-Rest 1:1 b/t sets-
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
Stimulus: High intensity with focus on transitioning smoothly from movement to movement
How it should Feel: Gassy with a high heart rate but you can maintain it since the workout is over quickly!
WORKOUT STRATEGY & FLOW
Double Unders: Move fast here! Cycling reps quickly and wasting no time with the rope is ideal.
GHD Sit Ups: We want these unbroken or 2 sets at most with a fluid cycle rate. Use those hands!
Burpee Pull Ups: This is the real crux of this workout. Aim for non stop movement and actually get that pull up bar 6" or more outside of reach.
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 steadily through
15/12 Calorie Echo Bike (Easy to Moderate)
5 Box Jumps (with step down)
5 Broad Jumps
15/12 Calorie Bike Erg (Easy to Moderate)
50′ Single Arm Dumbbell Carry (each side) (light to moderate)
5 Double Dumbbell Box Step Overs (light to moderate)
4. Workout Prep
1 Set (at workout pace):
4/3 Calorie Echo Bike
2 Box Jump Overs (at workout height) (must clear the box)
4/3 Calorie Standing Bike Erg
2 Double Dumbbell Box Step Overs (at workout weight)
15/12 Calorie Echo Bike
15 Box Jump Overs (24"/20") (must clear the box)
15/12 Calorie Standing Bike Erg
10 Double Dumbbell Box Step Overs (2×50/35)
Target Time each set: sub 3 minutes
Time Cap each set: 3 minutes 30 seconds
STIMULUS and GOALS
These are hard effort sets.
Expect to feel a leg burn!
WORKOUT STRATEGY & FLOW
Echo bike: aim to keep this a hard but sustainable effort. This means, you should be able to hold the same pace on all 8 sets. Aiming for 400+/300+ watts.
Box jump overs: consistency is key here. Get into a rhythm and go.
Standing bike erg: 15/12 calories is going to go quick here. Aim for a moderate/hard effort.
Double dumbbell box step overs: these are going to burn, but it’s only 10! Once you pick up the dumbbells, keep moving until you’re done. Use a strong drive off the plant leg and stay low as you step over the box. These are also about finding a good rhythm.
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