Strength
3 Sets:
- 6-8 Straddle Good Mornings @ 3111
- 6-8 Strict Toes to Bar or L-Raises @ 2111
3 Sets
- 3-4 Compression Sit Up to Pancake
- 6-8 Kip Swing
Notes
Today’s workout is focused on strength and flexibility that will help you with toes to bar. You will rotate between straddle good mornings and strict toes to bar for 3 sets, then rotate through kip swings and pike ups for 3 sets.
Straddle good morning. The priority here is a long range of motion. You want to feel a stretch in the bottom. You can sit on a plate or a low box to help you work through a longer range of motion. You may also hold a light dumbbell behind your neck to add weight.
Strict toes to bar. Hang with relaxed shoulders. Avoid pulling down and using your lats to assist with the toes to bar or leg raise. Keep the legs straight and together. If you cannot get your toes all the way to the bar, simply lift them as high as you can. Hold the top for :01, lower for :01, and rest for :01 before the next rep.
Compression Sit Up to Pancake As you sit up, aim to curl from the neck down to the lower back. Feel a big stretch as you reach forward in the straddle.
Kip swing. Keep your legs tight and together. Keep the swing compact at first to focus on maintaining good body tension.
Conditioning
With a partner, alternating every 200-250m, and complete as meters on the rower as possible in 20:00.
Before getting back on the rower complete 10 Push Ups and 6 Box Jump Overs (step down).
Notes
Today’s workout is a simple triplet of rowing, push ups, and box jump overs. With a partner, you will alternate every 200-250m and complete as many meters as possible in 20-minutes. Before you get back on the rower, you must complete 10 push ups and 5 box jump overs. Your score is the number of meters completed.
The row should no take longer than 1-minute. Adjust the target distance accordingly.
Aim to keep the push ups unbroken. If you need to, perform your push ups with your hands elevated on a bench or box.
Challenge yourself with the box height, but remain safe. Be confident you will be successful before jumping. Step down from the box each rep.