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
4 Sets:
10 goblet squats (light)
10 V ups, 10 sit ups
100m Jog
4. Workout Prep
1 Set (at workout pace):
3 Wall Balls (at workout weight)
3 GHD Sit Ups
30m Run
Minute 1: 15 Wall Balls (20/14)
Minute 2: 15 GHD Sit Ups
Minute 3: 150m Run
Minute 1: 20 Wall Balls (20/14)
Minute 2: 20 GHD Sit Ups
Minute 3: 200m Run
Score is a checkmark!
We want you to have 10-15 seconds (or more) rest each minute. Scale back as needed to do that
STIMULUS and GOALS
How to Pace: STEADY. We want each minute to have FAST movement and ideally unbroken, but something you can sustain the entire 21 minutes
How it should Feel: CARDIO. Since this is a longer time domain, this should turn into an aerobic feel with you being somewhat out of breath, but not incredibly high intensity or completely fatigued from the workout.
WORKOUT STRATEGY & FLOW
Wall Balls: We want these unbroken and smooth. Work to even speed up your cycle rate and begin squatting as you catch the ball
GHDs: Unbroken and smooth is the goal here as well. Utilise those quads and arms in sync to propel you over the pad each rep!
Run: Steady fast pace is doable and what we want! Come out at about 85% intensity and earn the rest each minute!
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