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 (perform after the lifting)
8-12 minutes moving through:
50 Single Unders
25 Plate Hops
10 goblet squats ((light/moderate)
10 goblet push presses (light/moderate)
5 Jumping Air squats
4. Workout Prep
1 Set (at workout pace):
21 Double Unders
7 Wall Balls (20/14)
5. Movement Prep
3 Muscle Clean + 1 Full Grip Front Squat + 3 Sots Press (press from front squat position) x 3 sets
This is a skill work. Don’t worry about heaving loading –
150 Double Unders
50 Wall Balls (20/14)
150 Double Unders
50 Wall Balls (20/14)
Target Time each set: sub 4 minutes
Time Cap each set: 6 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE! This one is going to hurt my friends. You can’t avoid it, you can’t run from it, you can’t escape it. Move through these 2 movements like you are on fire! Aim to even keep a faster cycle rate on your double unders and wall balls than you normally do.
How it should Feel: PAIN! This classic combo allows us to move at bigger unbroken sets with a lot of intensity, but that makes it hurt!
WORKOUT STRATEGY & FLOW
Double Unders: This is a BIG set! If you can handle 1-2 sets, then go for it (even if it costs you on the wall balls). Otherwise aim for a challenging rope speed for you while minimizing trip ups.
Wall Balls: 50 is another formidable set for us! Unbroken is the gold standard, but set it down if you have to before completely redlining.
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. Hinshaw Warm up
4. Movement Prep/Activation (perform after the run)
10-15 minutes moving through:
1:00 Row/Ski (alternate machines each round) (moderate effort)
10 yard empty sled push
10 yard empty walk backwards
10 hanging scap retractions, 10 V Ups, 5 Knees to Chest
5. Workout Prep
1 Set (at workout pace):
5/4 Calorie Row
5 Yard Sled Push (at workout weight)
3 Toes to Bar
25/20 Calorie Row
15 Yard Sled Push (3×45/2×45)
-Rest 5:00-
8 Sets (Every 2 Minutes)
25/20 Calorie Ski
15 Toes to Bar
SCORE is slowest time from each of the 2 workouts
Target Time each set: sub 1 minute 20 seconds
Time Cap: 1 minute 40 seconds
STIMULUS and GOALS
How to Pace: CHALLENGE! These are shorter, faster interval sets. The challenge will be in the limited rest! Aim to keep your intensity up and not back off in later rounds.
How it should Feel: GASSY! All the machine work will leave you out of breath as you work into the sled and toes to bar which are manageable sets, that we don’t want to slow down through.
WORKOUT STRATEGY & FLOW
Row: & Ski: The aim is a hard, fast effort each calorie set. Sub 1 minute is the goal for all sets (1400+/1100+ Calorie/hour).
Sled Push: A solid power walk pace is the aim. That will finish the somewhat heavy 15 yards in enough time to reset each interval.
Toes to bar: 15 is a set we’d love you to hang on unbroken for the entire time or most sets. Break if needed, with very short rests and get back to it!
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