3 ROUNDS - FOR TIME
20 Goblet Squats
20 Toes to Bar
5 Wall Walks
General Warm Up
3-5min of Cardio of choice, then…
3 ROUNDS
5 Push Ups
50 Jumping Jacks
Specific Warm Up
Alrighty, let’s go! We did plenty of squatting in the General Warm Up, so now just take one or two sets of 5 to test the goblet squat and try to find a weight that you can barely do for 20 reps.
For the Toes to Bar, start by hanging from the bar for 10 seconds. Maybe throw in some Scapular Drills. After that, Do a set of 5 Hanging Knee Raises. If you are moving on from there, do a set of 5 Toes to Bar.
Finally, go through the Wall Walk video and decide on a version that’s right for you. Practice it for a total of 3 reps, and we should be ready to rock.
Workout of the Day
3 ROUNDS - FOR TIME
20 Toes to Bar
Workout Notes
This workout looks simple and kinda devastating! It is written to be 3 Rounds, FOR TIME, which means that we want to get through it as quickly as possible but also as safely as possible. This is extra important when you may be going upside down!
The Goblet Squats should be very tough for 20 reps in a row, but that weight might be hard to find or create, so it’s ok if it’s the easiest part of this workout. If you are at home with limited weights, you can make this harder by doing the first 10 reps with a very slow tempo. That means you’ll take a brutally slow 4 seconds to descend in each of the first 10 reps, then bang out reps 11-20 fast. This burns!
The Toes to Bar should be one of the toughest parts of this workout. 20 reps is a lot! Expect to break this number up into smaller chunks (I like 8-7-5) in each round. The Wall Walks? Well… no comment : )
Goblet Squat Modifications
If you are looking to make this simpler or weight-free, you can do Air Squats or Jump Squats. You could also use a Single Leg movement like Splits Squats or Lunges. If you are in a gym and have more toys at your disposal, feel free to amp this up by making it a Front Squat!
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: 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
Let’s shoot to get in 10-20min of moderate, steady cardio today! That can be running, walking, biking, stairmaster, swimming, rollerblading, etc. Whatever works for you! The goal is to keep your heart rate up and steady in a MODERATE zone for this time. It’s good for ya!
Cool Down
1-2min of Child’s Pose
1-2min of Samson Stretch on each side
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