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:
1:00 Row (10 Damper)
5 Front Squat (45/35)
5 Strict Press (45/35)
10 Hanging Scap Retraction
8 Kip to Swing
4 Strict Pull Up
4. Workout Prep
1 Set (at workout pace):
3 Thruster (at workout weight)
3 Chest to Bar Pull Up
Thrusters (95/65)
Chest to Bar Pull Ups
Thrusters (115/80)
Chest to Bar Pull Ups
Target Time: sub 9 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! Smooth and steady reps on the barbell with aggressive high reps on the pull ups. Transition times between movements is key in the workout. Don’t stare! Suck it up and move. It is going to hurt so accept it and move through!
How it should Feel: PAIN!!!
Like and army of fire ants eating your arms and legs alive while your sledding down hill with your mouth wide open in a snow blizzard.
WORKOUT STRATEGY & FLOW
Thrusters: Goal should be 1-2 sets while slightly pausing at the top of each rep to allow the body to breathe. Smooth is fast, fast is smooth!
Chest to Bar: Push the pace and see if you can hold on for unbroken sets. Don’t get caught with your head in the chalk bucket.
OR Banded 7s – perform 7 reps of each movement
2. Strict Handstand Push Up Prep
2 minute Bike or Ski Erg
-Then-
complete 2-3 rounds of:
10 Wall Shoulder Opener
30 seconds of Wrist Rocks
50 Handstand Shrugs from Box or against Wall
3. Workout Prep
Assault Bike
Arms & Legs: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Legs Only: 40sec easy, 20sec mod, 10sec fast,
Rest 20sec,
Arms Only: 40sec easy, 20sec mod, 10sec fast
5×20/15 cals w/ 1:00 rest
5×30/20 cals w/ 1:30 rest
5×20/15 cals w/ 1:00 rest
*Score is total time with rest included
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