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)
2-3 Sets:
1:00 Jog
10 Kip to Swing
5 Negative Strict Handstand Push Up (on Parallettes if performing them) (kick down and reset each rep)
4. Workout Prep
1 Set (at workout pace):
100m Run
4 Toes to Bar
2 STrict Handstand Push Ups (on Parallettes if performing them)
200m Run
20 Toes to Bar
200m Run
10 Strict Handstand Push Ups
200m Run
-Rest 1:1 b/t sets-
200m Run
20 Toes to Bar
200m Run
10 Parallette Handstand Push Up
200m Run
-Rest 1:1 b/t sets-
Target Time Each Set: Sub 5 minutes
Time Cap Each Set: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Simple combination of movements here. The running is there more to get you fatigued than anything but we want to choose a pace that will allow us to hold on to big toes to bar and handstand push up sets.
How it should feel: GASSY! The 1:1 built in rest will allow you to keep a fast pace and be a bit gassed by the end of each interval.
WORKOUT STRATEGY & FLOW
Run: A moderate-faster pace will be the way to go here. Because the runs are so short you should be able to be more aggressive and not have it hurt you too much in the workout.
Toes to Bar: It might be harder to hold on for unbroken here but be aggressive in your sets and try to keep it to no more than 2 sets.
Parallette Handstand Push Up: As with the toes to bar we want to try to keep these sets unbroken. Your kip staying nice and smooth will result in less fatigue for you and lead to more success throughout. However, if you need to break do it because you don’t want to go to failure.
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
10-15 minutes moving though:
1:30 Ski (easy)
50 Single Unders
5 Strict Pull Ups
25 Heavy Rope Single Unders
1 halfway rope climb
4. Workout Prep
1 Set (at workout pace):
1 Legless Rope Climbs
10 Double Unders
1 Rope Climbs
5 Heavy Rope Double Unders
2 Legless Rope Climbs
80 Double Unders
4 Rope Climbs
40 Heavy Rope Double Unders
-rest 1:1 b/t sets-
Target Time each set: sub 3 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: SPRINT! We want an aggressive round to round pace and minimize transition and rest time
How it should Feel: GRIPPY and GASSY! This is a classic Mayhem Athlete piece to train our upper body pulling gymnastic capacity and double unders with speed!
WORKOUT STRATEGY & FLOW
Rope Climbs: We’d like both the legless and regular to be done under 1 minute. Gather as needed but aim for minimal chalking up between reps if possible.
Double Unders: The goal is for the heavy and regular to be unbroken and smooth throughout. Pick up the rope and go!!!
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