4 ROUNDS - FOR TIME
Row 500m
16 Lunges
16 Toes to Bar
16 Lunges
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
10 Squats
:15 Arch Hold - Alligator Roll - :15 Hollow Hold
:30 of Pose Pulls or 30 Jumping Jacks
Specific Warm Up
The quickest movement to warm up today should be the Lunges. There are quite a few written (128) so I’m not expecting them to be weighted, but if you want to use some weight, go ahead and test out your weight and variation.
After that, decide what you are going to do about the Toes To Bar and do 3 sets of 5 of your variation of choice.
Finish with the Rowing Primer, followed by a 250m Row. Try to speed up that row as you go, so you finish at a quick pace!
Workout of the Day
4 ROUNDS - FOR TIME
Row 500m
16 Lunges
16 Toes To Bar
16 Lunges
Workout Notes
This one looks fun! This workout is FOR TIME, which means you want to complete the 4 rounds as fast as you can, taking breaks when necessary. The idea of this one was sort of built around rowing a bit, lunging to the pull up bar for your Toes to Bar, then lunging back to the rower. If you have something set up like that, go for it! My Anytime Fitness Broadway folks will know what I’m talking about!
Rowing Modifications
This row should be in the ~2min ballpark. If you don’t think you can consistently row 500m in less than 3min, I would suggest dropping the distance to something you can get done in closer to 2min. Or you could always just row as hard as you can for 2min! To find equivalents and/or other cardio ideas, check out our Cardio Resources Page.
Lunge Modifications
This can be any single leg piece that works for you! Lunges, Step Ups, Split Squats, or even Pistol Squats if you are a monster beast animal. As noted in the specific warm up, I wrote this to be without weight, but if you want to add weight, do so at your own discretion!
Toes to Bar Modifications
Any crunching movement will do, but if possible, I’d love for you to work on the grip strength and body awareness that comes along with the hanging variations found in the Toes to Bar video. However, if you don’t have that kind of thing at your disposal, you can use Sit Ups, V-Ups, any crunching variation you like, or your toughest Plank Variation.
Optional Accessory Work
3 x 3-5 Nordic Curls Or Hamstring Walkouts
Cool Down
1-2min of Saddle Pose
1-2min of Child’s Pose
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