10 Minutes (Every minute on the minute)
Min 1: 1 Back Squat @ 60% 1RM Back Squat
Min 2: 1 Back Squat @ 65% 1RM Back Squat
Min 3: 1 Back Squat @ 70% 1RM Back Squat
Min 4: 1 Back Squat @ 75% 1RM Back Squat
Min 5: 1 Back Squat @ 80% 1RM Back Squat
Min 6: 1 Back Squat @ 85% 1RM Back Squat
Min 7: 1 Back Squat @ 88% 1RM Back Squat
Min 8: 1 Back Squat @ 90% 1RM Back Squat
Min 9: 1 Back Squat @ 93% 1RM Back Squat
Min 10: 1 Back Squat @ 95% 1RM Back Squat
Perform each drill for 10m
1. Toes out walk
2. Toes in walk
3. Heels walk
4. Toes walk
5. Outside Foot walk
6. Inside Foot walk
7. 50m hash marks (fast feet) forwards & backwards
8. 30m (20m speed up, 10m to slow down)
9. 45m (35m speed up, 10m to slow down)
10. 60m (50m speed up, 10m to slow down)
Movement Prep/Activation
1-2 Sets
15 Russian Kettlebell Swing (moderate-heavy)
5 Box Get Over (40in)
50ft Sled Push (no sandbag)
-Then-
Warm Up to workout weights.
Workout Prep
2 Rounds (at workout pace)
100m Run (together)
2 Sandbag Cleans Over Box (at workout weight)
2 Burpee Box Get Overs (at workout height)
5 Yard Partner Sled Push (at workout weight
<20 min>
Partner Workout
3 rounds
400m Run (together)
20 Sandbag Cleans Over Box (split reps) (150/100)
20 Burpee Box Get Overs (48) (split – following each other rep after rep)
30 Yard Sled Push
Weight with Partner 370/325
Weight without partner 235/190**
Individual Version:
3 rounds
400m Run
10 Sandbag Cleans Over Box (150/100)
10 Burpee Box Get Overs (48)
15 Yard Sled Push
Workout Description Video:
youtube.com/watch?v=ZMEpoBoSCCQ&list=PLvAVwtyBkTrQI-HBc_IXGUAzp0ip7M2wG&index=4
Intended Workout RPE: 7.5-8.5 – 75-85% – high intensity
Target Time: sub 17 minutes
Time Cap: 20 minutes
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
Barbell Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)