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
15/12 Calorie Bike (build intensity each round)
50 Single Unders
10 Goblet Squats (light)
10 Step Ups
4. Workout Prep
1 Set: (at workout pace)
15 Double Unders
5 Wall Balls (at workout weight and height)
3 Double Dumbbell Step Ups (at workout weight and height)
AMRAP 3 Minutes
60 Double Unders
20 Wall Balls (20/14)
Max Double Dumbbell Step Up and over (35s/25s)(20/16)
AMRAP 3 Minutes
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Up and over (50s/35s)(24/20)
– rest 1:00 between sets –
Target reps each set: 115+
Minimum reps before scaling each set: 105
STIMULUS and GOALS
How to Pace: STEADY GRIND! Movements like this you need to stay within your realm and not try to speed up to where you are constantly messing up on double unders and blowing up on wall balls. Stay calm, keep moving and try to maintain as close to a consistent rep count on step ups as possible.
How it should Feel: LACTIC ACID PARTY. Such a lower body dominant workout. This is why we can’t stress enough to NOT come out hot and blow up.
WORKOUT STRATEGY & FLOW
Double Unders: Unbroken is the goal. Breathe and relax the shoulders down while trying not to speed up the cadence. Goal should be sub 50 seconds.
Wall balls: Unbroken would be great but this will get very tough on sets 2 and 3. If you break, count to 5 and pick the ball right back and finish. Cycle your arms and breathe each rep. Goal should be to finish under the 2:15 mark.
Dumbbell Step Ups: Wear grips, use your arms to swing into each set and try to keep moving. Dumbbells must be held like a farmer’s carry (on the side) and remember to alternate which leg steps up on the box. 15+ reps each time would be great.
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