12:00 AMRAP
10 Alt. Dumbbell Snatch
15 Toes to Bar
50 Double Unders
General Warm Up
3-5min of cardio of choice, followed by…
3 ROUNDS
5 Slow Squat + 5 Jump Squats
10 Lunges
5 Strict Press with empty bar (or 5 each arm with dumbbell)
25 Jumping Jacks or 50 Jump Rope
Specific Warm Up
Today we have 3 of the more complicated movements on the docket, which means you’ll need to give them some attention before it’s go time.
Start with the Dumbbell Snatch. Begin with a set of 3-5 Hang Power Snatches on each arm. If that goes well, do 3-5 Power Snatches from the floor, but do all reps on the right and then all the reps on the left, like this. After that, try a set of 6 alternating reps, switching hands at the bottom, like this. That’s really all you need to be comfortable with, but if you WANT to (and aren’t at risk of damaging your floors) then you can try the movement switching hands on the way down.
Move on to the Toes to Bar next. Start with 5 Hanging Knee Raises. After that, try Hanging Straight Leg Raises. If those go well, try 5 Toes To Bar!
Lastly, if you are working on double unders, go through the Jump Rope video and work through your options until you find one that works for you. If you are a double under wonder, heat them up however you please or try some Jump Rope Ladder Drills!
Workout of the Day
12:00 AMRAP
10 Alternating Dumbbell Snatch
15 Toes To Bar
50 Double Unders
Workout Notes
This type of workout is known as an AMRAP, which stands for As Many Rounds/Reps As Possible. This means that we will set a timer (in this case, 12:00) and for the duration of that timer, we will continue cycling through the work as many times as we can. The workout ends when the timer ends. By my estimation, this is a ~2min round, so we should be shooting for 4-6 rounds once you factor in fatigue!
Dumbbell Snatch Modifications
If you are having trouble hinging all the way to the floor, use a Hang Power Snatch. If you ok going to the floor, but have trouble going all the way overhead with the weight, use a Power Clean. If you are having trouble with the floor AND the overhead, do a Hang Power Clean. If all of those words sound like I’m speaking another language, go with Kettlebell Swings or Deadlifts!
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.
Double Under Modifications
For this one, let’s keep it simple: 50 Double Unders = 50 Single Unders = 25 Jumping Jacks. If you are using an alternate form of cardio, use our Cardio Resources Page and shoot for something you can get done in :30 to 1:00.
Optional Accessory Work
Arch Hold: Do 4 sets, holding as long as you can (or 1:00) and then rest as long as you need.
Glute Bridge: Choose any variation from the video and do 3 sets of 10 (per leg, if necessary.)
Cool Down
1-2min of Saddle Pose
1-2min of Child’s Pose
1-2min of Calf Stretches or Foam Rolling
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