Skill
Complete as many unbroken reps as possible of:
- Toes to Bar
or - Knees to Chest
Notes
Today’s test is 1 unbroken set of toes to bar. You will see how many reps you can do without coming off the bar. If you cannot yet perform toes to bar, substitute knees to chest. The keys to success are a tight arch position that allows you to use your stretch reflex between reps.
Conditioning
Every 8:00 for 3 rounds:
- 9-12 Calories
- 12 Burpees Box Jump Overs
- 8 Single Arm Dumbbell Clean and Jerks
- 12 Burpee Box Jump Overs
- 9-12 Calories
Notes
Today’s workout is 3 rounds of calories, burpees, and dumbbell clean and jerks. You will complete a new round every 8-minutes. Your score is the total time from all 3 rounds.
The calories should take no longer than :45 at any point. Adjust the target number accordingly.
The burpees should take no longer than 1:15. Adjust the number of reps accordingly.
Use a heavy dumbbell for the clean and jerks. It is only 4 reps per arm, so challenge yourself here.