3 ROUNDS - FOR TIME
20 Kettlebell Swings
20 Toes to Bar
10 Kettlebell Swings
10 Toes to Bar
*Rest 2:00 After Each Round
General Warm Up
3-5min of Cardio, followed by…
3 ROUNDS
5 Single Leg Deadlifts on Each Leg (No Weight)
5 Split Squats on Each Leg (No Weight)
5 Reverse Burpee (Or Sit Ups)
50 Double Unders (or 50 Single Unders)
Specific Warm Up
Today’s specific warm up is simple. Hit the Kettlebell Swing Primer first. That will help you decide which weight and swing variation is right for you for the workout. After that, take some time to work your way through the Toes to Bar progressions and decide on your variation for the day. Then, it’s GOOOOO TIME, DOOLEY!
Workout of the Day
3 ROUNDS - FOR TIME
20 Toes To Bar
10 Toes To Bar
*Rest 2:00 After Each Round
Workout Notes
This workout is a little different than our usual “FOR TIME” pieces because it has built in rest periods. But of course, (cue Admiral Ackbar) IT’S A TRAP! The idea here is to SPRINT your rounds, then do your best to catch your breath on the 2min rest before SPRINTING again. The whole workout should be done in as little time as possible.
Kettlebell Swing Modifications
The kettlebell swings are written to be done as overhead swings, but eye level swings will do just fine if that’s your preference. If swinging a KB or DB is too aggressive for you or you just don’t feel comfortable with it, do Deadlifts instead. That way you can take your time and move a little more carefully. The trouble with swings is that they have to SWING! They can’t be done slowly. If you are still working your way into things gently, you can even do deadlifts with no weight, using a PVC Pipe, broomstick, or just your hands!
Toes to Bar Modifications
As always, there is an inherent challenge in this combination of movements if you are hanging from a bar. It should get grippy! Hanging onto the kettlebell swings and hanging on to the pull up bar back-to-back is rough. For that reason, if you can, try to choose a toes-to-bar variation that forces you to hang from the bar like hanging knee raises or hanging straight leg raises. However, if that’s not your jam, you can choose V-Ups, Sit Ups, or any crunching movement that suits your bod.
Optional Accessory Work
Do 3-5 Sets of 8-12 reps of Dumbbell Bench Press or Dumbbell Floor Press. Rest at least 2min between sets.
Cool Down
1-2min of Forward Folds
1-2min in Pigeon / Figure 4 on Each Leg
1-2min of Foam Rolling
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