*Do a set every 4 minutes.
3 Sets
100ft Bear Hug Sandbag Carry
5x (1 Sandbag Deadlift + 1 Sandbag Squat)
100ft Bear Hug Sandbag Carry
**All done @8/10 RPE.
*Log all weights in notes.
Movement Prep/Activation
1:00 Row (increasing pace)
5 Front Squat (45/35)
5 Strict Press (45/35)
5 Thruster (45/35)
50 Siingle Under
-Then-
Warm up to workout weight.
Workout Prep
1 Set (at workout pace)
100m Row
2 Front Squat (at workout weight)
10 Double Under
2 Shoulder to Overhead (at workout weight)
10 Double Under
2 Thruster (at workout weight)
100m Row
2 Sets:
300m Row
15 Front Squats (115/80)
100 Double Unders
15 Shoulder to Overhead (115/80)
100 Double Unders
15 Thrusters (115/80)
300m Row
-rest 5:00 b/t sets-
Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time each set: sub 7 minutes
• Time Cap each set: 9 minutes
SCALE:
2 Sets:
250m Row
15 Front Squats (95/65)
75 Double Unders
15 Shoulder to Overhead (95/65)
75 Double Unders
15 Thrusters (95/65)
250m Row
-rest 5:00 b/t sets-
3 rounds:
minute 1: 45 seconds of weighted Hang on Rig [45/25 dumbbell between legs]minute 2: Rest
minute 3: 45 seconds of Max Strict Toes To Bar [see notes]minute 4: Rest
Minute 5: Max UNBROKEN Kipping Toes To Bar
minute 6: Rest
— repeat cycle for 3 rounds —
Score is total for all Toes To Bar.
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. Movement Prep/Activation and Increasing Heart Rate
Warm up to sandbag weights.