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
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
8-12 Minutes Moving Through:
1:00 Jog
20 Alt. Leg V-Up
:30 Handstand Hold
5. Workout Prep
1 Set (at workout pace):
100m Run
3 Toes to bar
3 Strict Handstand Push Up
200m Run
10 Chest to Bar Pull Up
5 Wall Walks
200m Run
-Rest 1:1 after each set-
200m Run
10 Toes to bar
10 Strict Handstand Push Up
200m Run
-Rest 1:1 after each set-
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to pace: SPRINT! These are hard effort sets.
How it should Feel: Pain! This workout is going to hurt. We are working on building our high skill gymnastics volume while having a high heart rate.
WORKOUT STRATEGY & FLOW
Run: This is not an all out sprint, but it is a hard effort. Aim to maintain your run pace throughout all sets.
Chest to bar: Aim to keep these unbroken throughout.
Strict handstand push ups: aim for 1-2 sets throughout all 10 sets. If you know that these will blow up in later rounds, start out with smart and quick breaks, such as 6-4 or 7-3.
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
4 Sets:
1:00 Row (10 Damper)
20 Alt. Leg V-Up
10 Ring Hanging Scap Retraction
10 Ring Kip to Swing
5 Ring Dip
4. Workout Prep
1 Set (at workout pace):
3 GHD Sit Ups
2/1 Calorie Row
1 Ring Muscle ups
21 GHD Sit Ups
15/12 Calorie Row
9 Ring Muscle ups
-Rest 1:1 between sets-
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This is a good opportunity to aim for a challenging pace during the GHD & Row portion of the workout without letting your ring muscle ups blow up.
How it should Feel: Gassy & Muscular Endurance! We are building our muscle up capacity while having a fatigued core.
WORKOUT STRATEGY & FLOW
GHD Sit ups: Aim for unbroken and smooth sets throughout. This is a great volume builder workout for these and getting comfortable going unbroken with a moderate set range.
Row: Aim for a moderate/fast to fast pace on the row. Focus on driving from the legs and keeping a relaxed grip on the handle.
Ring muscle ups: Challenge yourself to hold big/smart sets on the ring muscle ups. 54 muscle ups in total is a lot. Break in earlier sets if you know that is going to be very high volume for you.
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