Public Whiteboard

Components

The Iron Giant

Settings

Workout

The Iron Giant

Warm-up

1. Banded 5s

2. Hip 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. Front Squat Cycle

4. Movement Prep/Activation and Increasing Heart Rate
8-12 Minutes moving steadily through:
1:00 Cardio (easy to moderate)
10 step-back lunges (each side)
50' single arm dumbbell overhead walking lunge (moderate) (each side)
10 hanging scap retractions, 5 Kip Swings
5 dynamic squat stretch

5. Workout Prep
1 set (at workout pace)
10’ Single Arm Dumbbell Overhead Walking Lunge (at workout weight) (Left Arm)
3 Bar Muscle ups
10’ Single Arm Dumbbell Overhead Walking Lunge (at workout weight) (Right Arm)

Front Squat Cycle

Intense 1
1x3 @65%
1x4 @75%
3x4 @85%
1x5 @85%
All % based off new 1RM.

The Iron Giant (5 Rounds for time)

5 Sets (1 Set every 5 minutes)
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
7 Bar Muscle ups
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)

TARGET SCORE
Target time each set: sub 2 minutes 30 seconds
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. Find a balance between intensity and recovery time. Goal is to achieve similar rounds times and avoid burning out on a set, resulting in slower times for later rounds. We should be aiming for roughly 90 seconds or less of rest on each round.

WORKOUT STRATEGY & FLOW
Single Arm Dumbbell Overhead Walking Lunge: Goal is unbroken 50ft sections. You must complete all 50ft on 1 arm and opposite arm on the way back. Make sure to adjust weight and movement to keep sections unbroken due to the target time frame. Press hard overhead and breathe through the motion.

Bar Muscle Ups: Unbroken is definitely the goal but don’t force it early if it’s not in the cards. Better to play it safe with the grip and rest before muscle fatigue and failure kick in. Be aggressive with the hips and launch the body up.

Whiteboard:

Monday, August 02, 2021

Male Clients