3 Rounds of:
20 Air Squats
10 Pull Ups
5 Burpees
QUALITY TIME
Toes to Bar Progression
Kip swing - BIG Kip behind the bar - Big Kip w/ knee tuck - Big Kip w/ knee tuck + kick - THEN reach legs back in front for next rep. If you're already good at TTB, work on refining your technique.
GET FIT
For Completion on a 20-minute clock:
From 0:00-8:00 (8-minutes)
50/40 Calorie Bike (or Row)
40 Air Squats
30 Push Ups
20 Toes to Bar
From 8:00-14:00 (6-minutes)
40/32 Calorie Bike (or Row)
30 Air Squats
20 Push Ups
10 Toes to Bar
From 14:00-18:00 (4-minutes)
30/24 Calorie Bike (or Row)
20 Air Squats
10 Push Ups
From 18:00-20:00 (2-minutes)
20/16 Calorie Bike (or Row)
10 Air Squats
COMPETITORS EXTRA
Rear Foot Elevated Split Squats 6x10 (5/leg)
Use DBs or KBs for weight as needed
COACHES NOTE:
There's not a ton of TTB volume in the actual workout, so don't be afraid to drill a bunch of reps during the skill progression. Kip swing - BIG Kip behind the bar - Big Kip w/ knee tuck - Big Kip w/ knee tuck + kick - THEN reach legs back in front for next rep
ATHLETES NOTE:
The first window of work is an entire workout in itself. You will be tired after with a lot more still to go. Try to pace this out across most of the 8:00 instead of trying to sprint while feeling fresh. This should be a longer aerobic piece intentionally
BODYBUILDING WORKOUT
Legs
- Front Squat (4 x 8-12 reps)
- Leg Press or Lunges (4 x 8-12 reps)
- Hack Squat (4 x 8-12 reps)
- Straight-leg Deadlifts or Banded Leg Curls (4 x 8-12 reps)