1. Movement Prep/Activation
Tabata Bike (8 sets)
Build in pace (80% of workout pace)
-into-
3 sets:
10 Kip Swings
5 Hanging Knee Raises
2 Sandbag Deadlifts + 5-sec Hold (build-in weight)
2. Workout Prep
3 sets:
5/4 Calorie Assault Bike (3 sets is at workout pace)
3 Toes to Bar
10ft Sandbag Carry
*focus on quick transitions, rest 1:00 after each set*
Disney Springs
Mayhem Affiliate version of 2023 Semifinals Workout 7
Freedom (RX’d)
3 rounds:
15/12 Calorie Assault Bike (or 12/10 Echo)
15 toes-to-bars
50ft Sandbag bear-hug carry (150/100) (OR 75ft 2×70/50 Farmers Carry)
(KG conv: 50ft = 15m, SB 70/45, FC 32.5/22.5, 75ft = 23m)
Independence
3 rounds:
12/10 Calorie Assault Bike (or 10/8 Echo)
12 toes-to-bars
50ft Sandbag bear-hug carry (100/70) (OR 75ft 2×50/35 Farmers Carry)
(KG conv: 50ft = 15m, SB 45/32.5, FC 22.5/15, 75ft = 23m)
Liberty
3 rounds:
10/8 Calorie Assault Bike (or 8/6 Echo)
15 Hanging Knee Raises
50ft Farmers Carry (moderate)
- Target time: 4-5:00
- Time cap each set: 8:00
Pistols: Week 2
Advanced:
5 sets
20-30 seconds bottom of the pistol hold (each leg)
Intermediate:
5 sets
10-20 seconds bottom of the pistol hold (each leg)
Beginner:
5 sets
10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way)
Alternative Option:
3 sets
15 Straight leg Dumbbell Deadlifts
15 Dumbbell Front Squats
- 1 min Seal Pose
- 1 min Tricep Smash (each)
- 1 min Foam roll glutes and IT band (each side)