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
2-3 Sets:
100m Jog
3-5 Sandbag Cleans (ascending weight)
4. Workout Prep
1 Set (at workout pace):
50m Run
2-3 Sandbag Cleans (at workout weight)
200m Run
8 Sandbag Cleans (100/70)
200m Run
8 Sandbag Cleans (100/70)
200m Run
-rest 1:1 b/t sets-
-rest as needed-
4 sets
200m Run
8 Sandbag Cleans (150/100)
200m Run
8 Sandbag Cleans (150/100)
200m Run
-rest 1:1 b/t sets-
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Come out aggressive on the run (not all out) and attack the sandbag. Let’s try and get some hard, consistent sets here.
How it should Feel: GASSY! Your hamstrings will not like you after this one. Shut the brain off and fight to keep your pace. Walk around during your rest.
WORKOUT STRATEGY & FLOW
Run: Pacing should be around 80%+ with the mentality of slowing down the last 50m before the sandbag cleans. Goal is trying to keep the runs under 50 seconds.
Sandbag Cleans: Can’t hesitate or your will miss the stimulus. Pick up, drop and repeat without skipping a beat. Being Strong And aggressive hips will help save the legs to a certain extent.
Ring Muscle Ups
50’ Handstand Walk (double obstacle) after each set of Muscle ups
Time Cap: 8 minutes
STIMULUS and GOALS
How to Pace: STEADY. This is a solid piece to end the day and keep these movements dialed in without beating you up too much with them. We recommend keeping intensity at ~80% to keep you firing on all cylinders but not sprinting through.
How it should Feel: MUSCULAR ENDURANCE. The shoulders will be most fatigued from this one. Nothing else should be particularly blown up from this single workout.
WORKOUT STRATEGY & FLOW
Muscle Ups: We want to work a smooth transition to dip and good positions in our back swing and kip. Think to "stay long" and don’t feel rushed at any point.
Handstand walk: look to stay in a stable position throughout and build confidence on the ramp without feeling rushed.
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