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. Strength Prep:
1-2 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 Two second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
4. Movement Prep/Activation and Increasing Heart Rate
10-15 Minutes Moving Through:
1:00 Echo Bike (OR Assault Bike)
10 Inchworm w/Box Step Up each rep
5 Front Squat (45/35)
5 Strict Press (45/35)
-Then-
Warm Up to Squat Clean Thruster weight.
5. Workout Prep
1 Set (at workout pace):
6/4 Calorie Echo Bike (OR 6/4 Calorie Assault Bike)
2 Bar Facing Burpees
2 Squat Clean Thruster (at workout weight)
Teams of 2
Complete the following relay style
"I go, you go"
For time:
8 Sets (4 each partner)
15/12 Calorie Echo Bike
8 Bar Facing Burpees
12 Squat Clean Thruster (95/65)
20/15 Calorie Echo Bike
12 Bar Facing Burpees
12 Squat Clean Thruster (115/75)
-Rest 1:1 b/t sets-
Target Time each set: sub 4 minutes
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: GRIND and PAIN CAVE! Expect a high heart rate with this combo!
How it should Feel: GASSY and LACTIC ACID PARTY! This combo will get the legs and lungs burning.
WORKOUT STRATEGY & FLOW
Echo bike: Aim for a moderate and consistent pace that you can hold for all 6 sets.
Bar Facing Burpees: consistency is key here! Pick a pace that you can keep moving for all 18 burpees. I recommend stepping up and keeping it smooth.
Squat clean thruster: fast singles or small, quick sets here! This is the final portion of each set and where you can aim to push the pace and cha
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
2. Hinshaw Warm up – OPTIONAL
You may perform this after the metcon to help prime you for your run if you need additional running warm up
3. Movement Prep/Activation and Increasing Heart Rate
3-4 Sets:
0:40 Ski (10 Damper)
0:40 Jog
15 Banded Good Morning
10 Heavy Russian KB Swing
4. Workout Prep
1 Set (at workout pace):
50m Run
5/4 Calorie Ski
10’ Sandbag Carry (at workout weight)
2 Sandbag Cleans (at workout weight)
300m Run
30/24 Calorie Ski
300m Run
50’ Sandbag Carry (150/100)
5 Sandbag Cleans (150/100)
50’ Sandbag Carry (150/100)
-Rest 3 minutes b/t each set-
Target Time each set: 4-5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: STEADY! We want consistent round times and solid paces held on both the run and ski portions.
How it should Feel: CARDIO! This workout will turn aerobic and is a great piece to find sustainable paces on the run and ski
WORKOUT STRATEGY & FLOW
Run: Aim to hold a ~80-85% effort across and get used to finding and maintaining that appropriate pace!
Ski: This effort should feel similar to the run. Strong, quick pulls on this machine are the way to go.
Sandbag Carry: Back to the heavy bag! Hold on for the entire distance. Fast, choppy steps can make you go a bit faster
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