15:00 AMRAP
1 Wall Walk
3 Toes to Bar
2 Wall Walks
6 Toes to Bar
3 Wall Walks
9 Toes to Bar
Etc.
General Warm Up
3-5min of Cardio of choice, then…
3 ROUNDS
5 Push Ups
50 Jumping Jacks
Specific Warm Up
Two movements on the docket today, but both are prone to needing modifications! The first is a Wall Walk. We haven’t done these in a workout in a while! Refresh your memory using the Wall Walk video and decide which version works best for you today. Practice at least 3 Reps.
Toes To Bar is movement number two. Be sure to do 3 sets of 3-5 reps of whatever version/substitution you plan to use for the workout today, before the clock begins.
Workout of the Day
15:00 AMRAP
2 Wall Walks
6 Toes to Bar
3 Wall Walks
9 Toes to Bar
Etc.
Workout Notes
This workout is what’s known as an Ascending Ladder. You’ll start with low reps (1 Wall Walk and 3 Toes to Bar) and climb as high as you can up the ladder before your 15min clock runs out. Each time you complete a round, add 1 Wall Walk and 3 Toes to Bar. If you start to lose track, remember that you can do Wall Walks x 3 = Toes to Bar.
Wall Walk Modifications
The Wall Walk video encompasses a ton of options that should suit your needs, all the way down to inchworms! However, there are also some interesting variations in the Handstand Walk video that may be fun! Whatever you do, make sure you can be 100% safe!
Toes to Bar Modifications
As per usual with Toes to Bar, any hanging variation found in the Toes to Bar video would be preferred so that we get the added bonus of grip strength. However, if a ground version is better for you, go with a Sit Up, V-Up, or your favorite crunching motion. Anything that works for your body is great!
Optional Accessory Work
3-5 ROUNDS
:30 Side Plank
:30 Arch Hold
:30 Other Side Plank
:30 Rest
Cool Down
1-2min of Chest Stretches on Each Side
1-2min of Samson Stretch on Each Leg
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