SKILL
Tabata Toe-to-Bar
For our skill work spend some time practicing one set of kipping toe-to-bar in every twenty second work period. If you are new to the movement, practice connecting kipping swings and getting your knees or toes as high as possible while maintaining a fluid hollow-to-arch swing.
WOD
4 Rounds with one minute on each station
Devil press 50/35 lb
Row for calories
jumping lunges
Air-assault bike for calories
Rest
Workout Notes
Today’s workout is a 4 round interval style workout. We’ll tackle the tricky devil press with two dumbbells before moving on to rowing, jumping lunges and the air-assault bike. At the end of each round you will get one minute rest to write scores down and reset before starting to work again. The “devil press” starts by doing a burpee with your hands on each of two dumbbells. Stand up from the burpee with your feet outside the dumbbells while deadlifting the dumbbells into the hang position and finish the movement with a snatch or clean and jerk. The movement is definitely as hard as it sounds so choose your dumbbell weights wisely. The lunges should be performed with bodyweight only. Each rep starts with a standard walking lunge step and finishes by jumping off the floor from the bottom of the lunge to land in the next rep. The movement is meant to be explosive so if you need to scale, standard lunges are a great choice.
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