FOR TIME
10 “8 Count Body Builders”
10 Toes to Bar
10 “8 Count Body Builders”
15 Toes to Bar
10 “8 Count Body Builders”
20 Toes to Bar
10 “8 Count Body Builders”
25 Toes to Bar
General Warm-Up
3-5 minutes of Cardio of choice, then…
3 ROUNDS
10 Glute Bridges with a :02 hold at the top
:10 Hollow Hold - Alligator Roll - :10 Arch Hold
5-10 Push Ups
Specific Warm Up
We did plenty of Push Ups in the general warm up, but you should test a set of 3-5 8 Count Body Builders before we get started. After that, hit 2-3 sets of 3-5 Toes To Bar and then let’s get after it!
Workout of the Day
FOR TIME
10 Toes To Bar
10 8 Count Body Builders
15 Toes to Bar
10 8 Count Body Builders
20 Toes to Bar
10 8 Count Body Builders
25 Toes to Bar
Workout Notes
Very simple workout today! Simple is often sneaky hard! This workout is FOR TIME, which means we want to get through the whole thing quickly and safely. This workout will net you 40 reps of the 8 Count Body Builder and 70 Toes-to-Bar if you do the rep scheme as written. If those numbers seem too high for you and your fitness level, please change them to suit your needs! MOD the WOD for your BOD!
8 Count Body Builder Modifications
This movement is basically a Squat Thrust, a Push Up, and a Plank Jack. The most important piece for today is really the Push Up. If you can do none of the rest of it, go for Push Ups or Knee Push Ups! If you are having some sort of issue that doesn’t allow you to bend your elbows (pain free) then you could do just the Squat Thrust, or a Squat Thrust with a Plank Jack in the middle.
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
PUMP TIME! Perform 3-5 Sets of 8-12 Bicep Curls.
Cool Down
1-2min of Saddle Pose
1-2min of PVC T-Spine Stretch
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