*Do a set every 3 minutes.
5 Sets
5 Front Squat @75-80% 1RM Front Squat
5 Weighted Pull Ups 8.5/10 RPE
*Rest as needed between sets.
**Score Front Squat weight. Log Weighted Pull Up weights in notes.
Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
50 Single Under
10 Hand Release Push Up
10 Kip to Swing
5 Single Arm Bench Press (each side, moderate)
-Then-
Warm up to workout weight w/2 Toes to Bar after each weight increase.
2. Workout Prep
1 set (at workout pace):
12 Double Unders
3 Dumbbell Bench Press (at workout weight)
3 Toes to Bar
12 Rounds
36 Double Unders
9 Dumbbell Bench Press (2×50/35)
9 Toes to Bar
Intended Workout RPE: 8.5 – 85% – high intensity
• Target Time: 12-14 minutes
• Time Cap: 16 minutes
Moving through at 70% pace
150ft Sled Push (180/145)
1000m Ski
150ft Sled Push (180/145)
48/38 Cals Echo Bike
150ft Sled Push (180/145)
1000m Row
150ft Sled Push (180/145)
• Intended Workout RPE: 7.0 – 70% – moderate intensity
• Target Time: 20-23 minutes
• Time Cap: 26 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
3. Barbell Prep
2 Sets
Front Squat Skill Transfer Exercises
2 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)