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
3-4 Sets
14/11 Calorie Row (build intensity each round)
14 Alternating Leg V Ups
7 kip to swing (on bar)
7 air squats
7 empty bar power cleans
7 inchworms
7 Kip to Swing (on rings)
4. Workout Prep
1 Set: (at workout pace)
6 Calorie row
5 Toes to bar
4 Wall Balls (at workout weight)
3 Power Cleans (at workout weight)
2 Muscle Ups
AMRAP 14 Minutes
50 Calorie row
40 Toes to bar
30 Wall Balls (20/14)
20 Power Cleans (135/95)
20 burpee pull ups
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Target Reps: 200+
Minimum reps before scaling: 150
STIMULUS and GOALS
How to Pace: STEADY! This Open workout is all about pacing each movement correctly and dropping the hammer in the last 2-3 minutes. You have to come out fast, but not unsustainably fast. Work on finding that balance! This workout will still challenge your aerobic fitness, work capacity and grit!!
How it should Feel: PAIN!! It’s an Open workout, so if you do it right then it’s going to hurt! This is the only piece of the week that we want you to really crank up the intensity, since it is a deload week.
Be strategic with your plan going in and treat it like its a real Open workout.
WORKOUT STRATEGY & FLOW
Row: Have a moderate/fast pace and be ready to go straight to toes to bar after. The workout won’t be won here, but it can be lost!
Toes to bar: Pick a rep count you can hang onto throughout! Keep quick rest breaks whatever you decide.
Wall balls: We recommend 1-2 sets with the lower rep count total. This is the most forgiving part of the workout
Power Cleans: You have to GO here! Quick singles are fine but you must move fast!!! Don’t stop for any prolonged rest breaks
Muscle Ups: The workout is won or lost here. You must be aggressive getting here, but you should have enough left in the tank to string together multiple reps. You should be ready for these 20 reps with all of the muscle ups we’ve been doing!
OR Banded 7s – perform 7 reps of each movement
2. Hinshaw Warm up
3. Strict Handstand Push Up Prep (perform after cardio)
2-3 Sets:
10 PVC Prone Lifts
30 seconds of Wrist Rocks
5 Inchworm into Hollow
50 Banded I to Shrug
4 Deficit Kipping Handstand Push Up (4in/2in)
8 Russian Pushups
32 Handstand Shoulder Taps
–100m Sprint–
Target Rounds: 3+
Minimum Rounds before Scaling: 2
STIMULUS and GOALS
How to Pace: CHALLENGE! Push the pace from movement to movement while MAINTAINING FORM. See if you can hang on longer than you think you can. Use transitions as a rest and break right before failure.
How it should Feel: LACTIC ACID PARTY! There’s no way around it. Your shoulders are going to be pumped!
WORKOUT STRATEGY & FLOW
All of these are vertical or pressing movements that are meant to compound. We are good with some intensity here but want you to see success as performing the movement correctly and efficiently!
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