Workout 236 - Rowing and TTB

4 ROUNDS - FOR TIME

500m Row

20 Toes to Bar

General Warm Up

3-5min of Cardio of Choice, then…

3 Rounds

5 Squats

Specific Warm Up

Start with the Rowing Primer if you’re rowing or the Hinshaw Warm Up if you’re running. If you’re biking or using alternative cardio means, heat it up!

10-20 steps/yards of each movement:

Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)

Once you’ve done that, do at least 3 sets of 5 Toes To Bar or whatever your Toes to Bar modification will be. Then it’s GOOOO TIIIIIME!

Workout of the Day

4 ROUNDS - FOR TIME

500m Row

20 Toes To Bar

Workout Notes

Alrighty, we’ve got a spicy little couplet for the first workout of our first week of 2022! I love how this workout looks on paper. One cardio element that should be roughly 2min and one fairly high rep gymnastic element. If you choose rowing, then we also have complimentary movements as well. Both of them have you folding in half but the hard part of rowing is unfolding yourself and the hard part of the TTB is folding yourself. Beautiful! Shoot for this to be somewhere in the range of 3-4min rounds, which means a total of 12-16 minutes.

Rowing Modifications

If you have a rower, these 500’s should be a ~2min endeavor. The first one may be faster, the last one may be slower. That’s the way it goes! If you think it’ll take you more than 3min to row your 500m, I’d shorten the distance so that you can go HARDER for a shorter amount of time.

If you don’t have a rower available, check out our Cardio Options Page to find an equivalent!

Toes to Bar Modifications

Ideally, this movement would be anything that involves you hanging from a pull up bar (or using a “captain’s chair” at the gym) and crunching your midsection so much that your legs come up. That can be anything found in the Toes To Bar video. However, if that’s not your jam or you don’t have a pull up bar available, V-Ups, Sit Ups, or any crunching modification that you like will be just fine.