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. Lifting Prep/Activation – (perform after lifting)
3 sets:
10 Ring Rows with 1 second pause at the top
10 Kettelbell/Dumbbell Goblet Hold Step Ups (each leg)
10 Slow Push Ups (3 seconds down,3 seconds up)
4. Movement Activation and Increasing Heart Rate
2-3 Sets
1:00 Row (easy to moderate)
10 Goblet Squat (Moderate-Heavy)
10 Hanging Scap Retraction, 10 Kip to Swing, 3 Strict Pull Ups
4. Workout Prep
1 Set (at workout pace)
2 Sandbag Squats (at workout weight)
2 Burpee to Bar
2 Sandbag Cleans (at workout weight)
2 Bar Muscle Ups
6 Double Dumbbell Front Squats (2×40/25)
6 Burpees
*Partner A does one full round…then Partner B does one full round. Both partners should complete 5 rounds each.
-straight into-
10 Sets:
3 Power cleans (155/105)
3 Bar Muscle Ups (OR 3 Box Bar Muscle Ups OR 3 strict pull-ups/3 strict dips)
*Partner A does one full round…then Partner B does one full round. Both partners should complete 10 rounds each.
6 Double Dumbbell Front Squats (2×50/35)
6 Burpee over dumbbells
-straight into-
10 Sets (EMOM)
3 Sandbag Cleans (100/70)
3 Bar Muscle Ups
SCORE = Checkmark
Target time each minute: sub 30 seconds
Time cap each minute: 45 seconds
STIMULUS and GOALS
How to Pace: SPRINT! Small sets means it’s time to gooooo! The total volume will add up so find the line between an aggressive pace and all out sprint!
How it should Feel: GASSY! The intensity on this one should have you out of breath and loving those rest breaks!
WORKOUT STRATEGY & FLOW
Double Dumbbell Front Squats: Smooth and ALL Unbroken is the aim. It should be a quick clean into your reps each round. Keep good positioning!
Dumbbells Facing Burpees: Fast and furious here! The dumbbells can be set together for these. Same as bar facing burpees. Just hop over.
Sandbag Cleans: Clean, toss over shoulder and turn around and pick it up immediately. Only 3 reps each round means we want to be efficient.
Bar MuscleUps: Take a breather before jumping up and try to knock them out unbroken each round. The reps will add up since it’s a total of 50 so you may need to start breaking them up so you don’t lose the stimulus of the cleans.
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. Workout Prep
1 Set (at workout pace):
5 GHD sit ups
1 Legless Rope Climbs
3 Parallette Handstand Push Ups (at workout depth)
40 GHD sit ups
4 Legless Rope Climbs
-straight Into-
40 Parallette Handstand Push Ups (just abmat/45+ abmat)
*Ladies: 3 Legless Rope Climbs each round
Target Time: sub 15 minutes
Time Cap: 20 Minutes
STIMULUS and GOALS
How to Pace: STEADY! There is a lot of work to get done here and even more so across 3 sets. FInd your pace right away and stick to it from the beginning. We don’t want to touch being close to failure here.
How it should Feel: MUSCULAR ENDURANCE! This workout is a balanced batch of grip, midline and overall gymnastic capacity with a barbell challenge.. Managing your rest between reps will be key, but you will feel it most going up the rope.
WORKOUT STRATEGY & FLOW
GHDs: Smooth, bigger sets is the goal here as usual. Try to keep the same pace each round
Legless Rope Climb: Get up the rope fast and try to be smooth coming down. Try to make the rest between each rep the same across the board.
Parallette Handstand Push Ups: These will be challenging at the end! Smaller quicker sets will likely work best by this point in the workout!
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