*Do a set every 1 minute and 30 seconds.
5 Deadlift @ 6/10 RPE
3 Deadlift @ 7/10 RPE
1 Deadlift @ 8/10 RPE
5 Deadlift @ 7/10 RPE
3 Deadlift @ 8/10 RPE
1 Deadlift @ 9/10 RPE
1 Deadlift @ 9+/10 RPE
1 Deadlift @ 9+/10 RPE)
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
Perform each drill for 10m
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
1:00 Jog
10 Ring Kip to Swing
5 Tempo Ring Dip
2. Workout Prep
1 set (at workout pace):
100m Jog
1 Muscle Up
10 Rounds
200m Run
3 Ring Muscle Ups
Time Cap 18 Mins
“Death By’
Add 1 Rep each minute until failure
Kipping Ring Pull Up +Kipping Toes To Rings
For example:
minute 1: 1 Kipping Ring Pull Up + 1 Kipping Toes To Rings
minute 2: 2 Kipping Ring Pull Up +2 Kipping Toes To Rings
**Go until failure
Score is round + final reps in your last round of failure
1. 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. Barbell Prep
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)