4 ROUNDS - FOR TIME
15 Deadlifts
15 Toes to Bar
1:00 REST
General Warm Up
3-5min of Cardio of choice, then...
3 Rounds:
5-10 Air Squats
3 Inchworms (No Push Up)
:15 Hollow Hold
:15 Arch Hold
50 Single Unders or Jumping Jacks
Specific Warm Up
Two moves on the docket today! For the Deadlifts, start with a very light weight or an empty bar and do a full set of 15. This is quite a few reps for a set of deadlifts! Once you feel it out with a light weight, gradually work your way up to a weight that feels like it will be a challenge for 15 reps. This process shouldn’t take more than 2 or 3 sets of 5 reps.
For the Toes To Bar, work through the following progression if you are able to hang from a bar. Stop in the progression at the station that is best for you. All are found in the Toes to Bar Video.
3-5 Strict Hanging Knee Raises
3-5 Kipping Knee Raises
3-5 Straight Leg Raises
3-5 Toes to Bar
Workout of the Day
4 ROUNDS - FOR TIME
15 Deadlifts
15 Toes To Bar
1:00 REST
Workout Notes
Alright we’ve got a sprinty little guy today! This workout is FOR TIME, which means we want to finish the whole workload in as little time as possible. However, we ALSO have built in rest time. This is very purposeful because I want you to try to sprint through the sets as quickly and as unbroken as possible, knowing that you are going to get that rest minute on the other side. If you are going to hang from a pull up bar, this is also going to get exceptionally grippy! Trying to hang on to your deadlift for an abnormally high number of reps AND trying to jump up and stay on the pull up bar for a high number of TTB is going to challenge your grip, core, and heart rate!
Sprint, rest, sprint, rest, etc. Always nasty!
Deadlift Modifications
If the standard deadlift isn’t suiting your needs today, another hinging motion would be ideal. That means you could do either type of Kettlebell Swing, Romanian Deadliftst\, Sumo Deadlift High Pulls, or Single Leg RDL’s. If none of these are up your alley, try Glute Bridges instead!
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
Tabata: Air Squats
*A Tabata is an interval workout where you’ll perform ONE movement as hard as you can for :20 and then you’ll rest for :10. This is repeated 7 more times for a total of 8 Rounds (4min.) If it helps, look at it this way:
8 ROUNDS
:20 Work
:10 Rest
There are many free Tabata timers you can download and of course, there are the always polarizing Tabata Songs you can look up as well!
Cool Down
1-2min of Samson Stretch on each side
1-2min of Saddle Pose
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