12:00 AMRAP
12 Toes to Bar
12 Arch Ups - Slowly
12 Mountain Climbers - Each Leg
General Warm Up
After 3-5min of whatever easy cardio you’d like, perform the full Joint Rotation Warm Up. Then…
3 ROUNDS
5 “Break the Bar” Squats with PVC - Slow!
5 Burpees
Specific Warm Up
The toughest movement to warm up today will be the Toes To Bar. These instructions will be for those who have a bar from which to hang, but of course I will cover some non-bar versions in the notes below. Start by hanging from a bar for about 10 seconds and maybe even tossing in some Scapular Drills. After that, jump back up and try some Hanging Knee Raises. After that, if you are going to Toes to Bar today, do 1-2 sets of 5 reps.
The Arch Up is not a movement that needs warming up, but I want you to try at least three reps before the workout starts, to make sure these are healthy for you.
Similarly, try one full set of 12 Mountain Climbers (remember that’s 12 per leg) and make sure you watch the video to perform them correctly!
Workout of the Day
12:00 AMRAP
12 Toes To Bar
12 Arch Ups - Slowly
12 Mountain Climbers - Each Leg
Workout Notes
This workout looks simple and fun! First of all, 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. The rest of the workout is pretty self explanatory, so go ahead and move on to the modifications, choose moves that fit your body, and have at it!
Toe 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.
Arch Up Modifications
This movement is pretty simple, so unless you have back issues, most should be able to perform it. It’s not EASY, but it is simple. It may be too hard for you to get both your chest AND thighs off of the ground. If that’s the case, shoot for either chest OR thighs off the ground. Make sure this movement is done slooooooooowly and carefully. If you have issues with this movement, any other extension movement that feels safe will work: Deadlifts, Romanian Deadlifts, Good Mornings, or even Kang Squats.
Mountain Climber Modifications
If moving your legs in the Mountain Climber fashion is too difficult for you right now, go with anything from the Plank Menu: Front Plank, Side Planks, Around the World Plank, Single Arm Plank, Plank Shoulder Taps, or, depending on your specific back situation, even Hollow Holds or Hollow Rocks.
Optional Accessory Work
Spend 10-15min on the Pull Up Program in the station that best fits your level!
Cool Down
1-2min of PVC T-Spine Stretch
1-2min of Happy Baby
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