4 ROUNDS - FOR TIME
400m Run
15 Toes to Bar
10 Burpees
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
20 Jumping Jacks
:15 Hollow - Alligator Roll - :15 Arch
10 Mt. Climbers
Specific Warm Up
Today let’s start by getting your toes to bar and burpees ready with a couple of mini rounds of 3-5 Toes to Bar + 3-5 Burpees. After you’ve done that a couple of times, rock your Hinshaw Warm Up and finish with 200-400m run at a hot pace!
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
400m Run
15 Toes To Bar
10 Burpees
Workout Notes
This looks like a spicy little triplet! Not much to say about it. It should be fast!
Run Modifications
This run should be somewhere in the ~2min range. Quick runners may even be close to 1:30 on some of these runs! If you feel like a 400m run will take you beyond 3min, crank back the distance so you can run harder for a shorter time. If you are using an alternative form of cardio, go to our Cardio Options page to find equivalents and/or design yourself something that will be 2 minutes of huffing and puffing!
Toes to Bar Modifications
As per usual, the hierarchy of modifications for Toes to Bar should be…
If you can do them, do them! Even if you need to bring the rep count down, doing them is a great idea! Feel free to mix and match like: 5 Toes To Bar + 10 Sit Ups
If you can’t do Toes to Bar but you CAN do a hanging variation from the Toes to Bar Video, do it! Same advice as above.
If you cannot hang from something or don’t have something from which to hang, any ground crunching of choice will do. This can be V-Ups, Sit Ups, or any crunch that works for your body.
If you cannot fold yourself in half (or don’t want to) go with your most challenging Front Plank, Around the World Plank, or Single Arm Plank variation for about :45.
Burpee Modifications
Always my first recommendation: slow burpees are still burpees! If you can’t get all the way down and back up, go with a Squat Thrust. If the worm-i-ness is too much for your back, go with the 8 Count Body Builder!
Optional Accessory Work
Perform the following combo, NOT for time…
3-4 Rounds
5-10 Single Leg Glute Bridge - R
5-10 Single Leg Glute Bridge - L
:30 Glute Bridge March
*Rest as needed between rounds
Cool Down
1-2min in the Bottom of the Squat hold
1-2min of Chest Stretches on Each Side
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