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. Workout Prep
1 Set (at workout pace):
5. Movement Prep – (Perform after the metcon)
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
10-15 minutes moving through:
15/12 calorie row
5 strict pull ups
10 push ups
25’ empty sled push
15/12 calorie ski
4. Workout Prep
1 Set (at workout pace):
4/3 Calorie Row
1 Pegboard
3 Double Dumbbell Bench Press (at workout weight)
30/24 Calorie Row
3/2 Pegboards
-Rest 4 Minutes-
AMRAP 12 Minutes
10 Double Dumbbell Bench Press (2×50/35)
100’ Sled Push (2×45/35)
-Rest 4 Minutes-
AMRAP 12 Minutes
30/24 Calorie Ski
3/2 Legless Rope Climbs
Every 5’ of sled = 1 rep
Target Reps Each set: 132+
Time Cap each set: 99
STIMULUS and GOALS
How to Pace: GRIND. Stay moving through some of these difficult movements. Three 12 minute AMRAPs is a lot but we are going for volume today!
How it should Feel: CARDIO. With the longer time domain (overall) and machine based workouts, this will turn into a cardio like workout
WORKOUT STRATEGY & FLOW
Row/Ski: Aim to finish your calories 1:20-1:30 or faster each time you get on them. A lot of the workout is here so don’t slow down!
Pegboard/Legless: This is a point in the workout where you can make up a lot of time by rolling through these quickly! Push your ability here.
Bench Press: Unbroken as long as possible is the goal!
Sled Push: Non stop power walk pace is what we’d like!
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