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
3 Sets:
100ft Farmer Carry As Heavy As Possible
5x(1+1 Double Kettlebell Squat + Press in squat (1+1) x 5 reps
10 Double Dumbbell Farmers hold Box step ups
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2-3 Sets
1:00 Row (10 Damper)
10 Spiderman Lunge Stretch R/L
5 Bottom Half Burpee
10 Cuban Press (Light)
5. Workout Prep
1 Set (at workout pace)
3 Burpee Box Jump Over (24in)
5 Cal Row
3 Snatch (95lb)
20 Burpee Box Jump Overs (24"/20")
25/20 Calorie Row
30 Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24"/20")
At 10:00 mark
5 Minutes to establish the following complex:
Squat Snatch + Hang Squat Snatch + Overhead Squat
*Score Complex Below
Squat Snatch + Hang Squat Snatch + Overhead Squat
*Score Complex Below
Target Time: 7-8 minutes
Time Cap: 10 Minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push yourself to the edge of your pacing ability here and see if you can finish faster than you would normally with your typical pacing.
How it should Feel: GASSY! This will get you out of breath and jack the heart rate! It’s long enough to hurt but over before you know it.
WORKOUT STRATEGY & FLOW
Burpee box jump overs: aim to keep these at a consistent, but hard pace. It’s going to feel uncomfortable!
Row: aim for a hard pace on the row. Goals: 1300/1100+
Snatches: Aiming for solid touch-n-go sets here! 12-10-8 would be a good break up.
*Barbell complex: be warmed up to a moderate weight so that you are ready to rock after the workout. If you finish before the 10 min mark, don’t waste time resting on your back! If you are planning to change your shoes, get right to it and get your bar set up to go.
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
1000m standing bike
30 GHD sit up
1000m standing bike
60 Heavy Double Unders
-rest 3:00 b/t sets-
Target Time each set: 6-7 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: STEADY! Go out at a consistent pace and maintain that.
How it should Feel: GASSY! Expect the quad burn to be real!
WORKOUT STRATEGY & FLOW
Bike: aim to keep this pace hard, but consistent. It’s less than 2 min on the bike. Aim for a pace that’s 1:50/2:00.
GHDs: sim to keep these unbroken. Consistency is key.
Heavy double unders: aim to finish out each set of double unders in big sets – unbroken if you can! Fight for that finishing set of 60.
SCALING
The SCALING aim is consistency.
Scaling option to finish near the target score:
3 sets
1000m standing bike
20 GHD sit up
1000m standing bike
60 Double Unders
-rest 3:00 b/t sets-
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