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 and then progressively raise the knees then feet up towards the bar across a few reps.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
3 push-ups
6 russian kettlebell swings
9 air squats

The rep scheme for this workout is small, so that means the goal is to cycle through the movements quickly and rack up rounds before the rest period. If you’ve been thinking about testing out a heavier kettlebell weight, today is the day. If you are up for it, use this opportunity to challenge yourself. Your squats can be fast, but ensure you hit full depth. To scale, modify the push-ups to your knees or an elevated box, and choose a kettlebell weight you can consistently swing unbroken.

standard: 28/20 kg
rx: 32/24 kg
sport: 40/32 kg