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
2-3 sets
50 Single Unders
6 Dumbbell Snatches (Light)
6 Dumbbell Overhead Squats (Light)
4 strict pull ups
0:20 Handstand Hold
4. Workout Prep
1 Set (at workout pace):
4 Dumbbell Snatches (at workout weight)
15 Double Unders
15’ Handstand Walk
1 Rope Climbs
4 Dumbbell Overhead Squats (at workout weight)
50 Dumbbell Snatches (40/25)
50 Double Unders
50’ Handstand Walk
50 Double Unders
5 Rope Climbs
50 Double Unders
50’ Handstand Walk
50 Double Unders
50 Dumbbell Snatches (40/25)
50 Dumbbell Snatches (50/35)
100 Double Unders
100’ Handstand Walk
100 Double Unders
10 Rope Climbs
100 Double Unders
100’ Handstand Walk
100 Double Unders
50 Dumbbell Overhead Squats (50/35)
Target Time: sub 15 minutes
Time Cap: 20 minutes
STIMULUS and GOALS
How to Pace: GRIND! Work to move through and take shorter rest breaks somewhat frequently rather than longer rest breaks. Use transitions as a natural time to breathe. The back half can be just as fast as the first if you pace correctly and stay mentally tough!
How it should Feel: CARDIO. You are going to feel your heart rate by the end of this one!
WORKOUT STRATEGY & FLOW
Dumbbell: The snatches and overhead squats can both be done in bigger sets if you can pull well and get in a good position for the squats. Be more conservative on the snatches and push on the squats!
Double Unders: Bigger sets is also the goal here! Manage your breath and heart rate to make these manageable and work to keep those wrists as the driver of the rope!
Handstand walk: These are completely relative to your ability. If your distance takes over 3 minutes to finish, then scale back the distance.
Rope Climbs: These are in the middle of the workout by design! The chunk of these will take the longest but will also provide an opportunity to separate yourself from the pack! Finishing your set in 2-3 minutes is the goal, and scale back if it takes over 4 minutes to get through them!
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