4 ROUNDS - FOR TIME
800m Run
15 Toes to Bar
30 Push Ups
General Warm Up
Cardio of choice for 3-5min, then…
3 ROUNDS
5 World’s Greatest Stretch per Leg
Specific Warm Up
Start with your Hinshaw Warm Up. Then get your Toes To Bar ready to go with 3 sets of 3 reps. After that, do 2 mini rounds of: Run 100m, 5 toes to bar, 5 Push Ups.
Hinshaw:
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)
Workout of the Day
4 ROUNDS - FOR TIME
800m Run
15 Toes To Bar
30 Push Ups
Workout Notes
Oof! This looks like some kind of Hero Wod! It’s not, to my knowledge, but it seems like it will feel like it! All three of these movements are at a pretty high volume, especially the Push Ups. Be sure to modify the reps and distances to your fitness level! Each of these movements should have just enough reps that you are mad at me and wish it was a few less : )
Run Modifications
This run should be somewhere in the 3:30-4:00 ball park. If this distance is going to take you more than 5min, you should very much consider bringing the distance down to something that allows you to run harder for less time. Use our Cardio Options page for equivalents and unconventional cardio ideas!
Toes to Bar Modifications
As per usual, any hanging variation from the Toes to Bar/Knees to Elbows video would be awesome! However, for many folks a ground variation would be better. That means you can sub in Sit Ups, V-Ups, or any Crunch that suits you! If you are doing something static like a Front Plank or a Hollow Hold, perform the hold for 1:00 per round.
Push Up Modifications
The main modification that will be necessary here is to bring down the reps! 30 is a ton for just about everyone and the total rep count is 120 for the workout. If you think that sounds ridiculous, then you need to do less reps per round! Try setting your sights on a number that you think you can do in 3 attempts. For example, maybe your number is 20 reps, because you think you can probably do 8, then 7, then 5. As far as the movement goes, any version of a push up will do, but if you are not able to perform one today for some reason, you can go with a Strict Press or a Floor Press. Same rules apply to the rep count!
Optional Accessory Work
Accumulate 2-3min in each Side Plank, however you want!
Cool Down
1-2min of Chest Stretches on Each Side
1-2min of Calf Stretches on Each Leg
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