Skill
8x90s
30s toe-to-bar
30s plank hold
30s rest
Today's skill is 8 rounds with a 90 second timer: 30 seconds of toe-to-bar, 30 seconds of plank hold, then 30 seconds of rest. On the bar, swing from arch to hollow, push down on the bar to make space, then flick both feet up to touch the bar at the same time. Keep your sets small to ensure consistent mechanics. With the plank you'll make a straight line from head to heels, squeeze your glutes. To scale the toe-to-bar you can do hanging knee raises or try v-ups if you're not hanging from the bar today.
Workout of the Day
10 rounds with 30 seconds at each station
air assault bike for calories
rest
double dumbbell front squats
rest
Today's workout is 10 rounds of 30 seconds at each of four stations: air assault bike for calories, rest, double dumbbell front squats, rest. Each round is 2 minutes, so 20 minutes on the clock with 10 work intervals at each station. On the bike, settle into a hard but repeatable pace you can hold for all 10 rounds. On the front squats, keep the dumbbells at your shoulders with your elbows up, stay tall, and squat below parallel on every rep. To scale, go lighter on the dumbbells or ditch them altogether. In the end, your score is your total bike calories plus your total front squat reps across all 10 rounds.
standard: 40/25 lb
rx: 50/35 lb
sport: 65/45 lb