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
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
3 Rounds:
2:00 Machine (moderate)
1:00 Single Unders
12 Hanging Scap Retractions, 4 Kip to Swing, 4 Hanging Knee Raises, 4 Strict pull ups
5 Inchworms
5. Workout Prep
1 Set (at workout pace):
20 Double Unders
5 Pull-ups
20 Double Unders
5 Chest to Bar
20 Double Unders
5 Burpees
30 Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
10 Burpee Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
30 Pull Ups
60 Double Unders
40 Pull Ups
80 Double Unders
30 Chest to Bar
80 Double Unders
20 Burpee Pull Ups
80 Double Unders
30 Chest to Bar
80 Double Unders
40 Pull Ups
80 Double Unders
Target Time: sub 8 minutes
Time Cap: 11 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is going to hurt and be a fun test to see where you can push. Don’t go out too hot and blow up, but also aim to push how big of sets you can hold onto and where the edge of your fitness is with these movements!
How it should Feel: Grippy & Gassy! Expect your grip to be burning as well as your lungs!
WORKOUT STRATEGY & FLOW
Double unders: aim for unbroken sets here. Focus on keeping a relaxed grip and shoulders in preparation for the high volume upper body pulling.
Pull-ups & chest to bar: aim for smart sets and short rest here. The volume will add up fast! Effective Kipping and smart fast sets will be the difference maker!
Burpee pull-ups: these are all about consistency. Pick a pace you can hold and keep moving. Our grip will get a temporary break but our breath will be more taxed. Stay steady on this one!
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