*Do a set every 4 minutes.
3 Sets
50ft Sandbag Carry
6 Sandbag Squat
6 Sandbag Step Up
50ft Sandbag Carry
6 Sandbag Squat
6 Sandbag Step Up
50ft Sandbag Carry
*All done @8/10 RPE.
Movement Prep/Activation and Increasing Heart Rate
1 Round
300m Row (easy to moderate)
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)
5 Kipping Pull Up
-Then-
Warm up to workout weights.
4. Workout Prep
1 set (at workout pace):
2 Deadlift (at first workout weight)
2 Chest to Bar Pull Up
2 Deadlift (at second workout weight)
2 Chest to Bar Pull Up
2 Deadlift (at third workout weight)
2 Chest to Bar Pull Up
2 Deadlift (at fourth workout weight)
2 Chest to Bar Pull Up
2 rounds:
15 Deadlifts (185/125)
15 Chest to Bar Pull Ups
-must finish prior to 5 minutes-
2 rounds
12 Deadlifts (225/155)
12 Chest to Bar Pull Ups
-must finish prior to 10 minutes-
3 rounds
9 Deadlifts (275/185)
9 Bar Muscle Ups
-must finish prior to 15 minutes-
3 rounds
6 Deadlifts (315/205)
6 Bar Muscle Ups
-Time cap 20 minutes-
Intended Workout RPE: 8.5-9/0 – 85-90% – high to very high max intensity
• Target Time: sub 17 minutes
• Time Cap: 20 minutes
4 rounds 90 seconds of work/90 seconds of rest
Begin each round with 50 ft Handstand Walk [25ft down/25ft back] THEN complete Max Strict Handstand Push Ups with in the 90 seconds
Score is total Strict Handstand Push Ups for all rounds combined.
Crossover Symmetry Activation 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. Barbell Prep
Warm up to sandbag weights.