Skill
12x30s
straight set of toe-to-bar
Spend a few minutes today working on the toe-to-bar skill. We’ll use a 30-second timer to work through twelve rounds. Ideally, you’ll be working for only a portion of each interval on a single set, and then you’ll spend the remaining time resting. If kipping toe-to-bar is new to you, then this is a perfect opportunity to work on the skill. Practice swinging between hollow and arch before generating some momentum and then progressively raise the knees and feet up towards the bar across a few reps.
Workout of the Day
for time
50-40-30-20-10 *
sit-ups
step ups
*200m run before every round
Today’s workout is a descending couplet of two bodyweight movements with fairly high volume for each. You’ll start each round with a short run. Step-ups can be scaled with a lower box if you find the standard heights are too tall. Remember that you can also scale the volume of the whole workout by skipping the round of 50 and making this a four-round workout of 100 reps each. If evening classes are too hot for running you can switch out the 200m runs for a 4-500m bike.
standard: 20/20″”
rx: 24/20″”
sport: 24/20″, 30-25-20-15-10 GHD Sit up”
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