Tuesday 10.13.26

Workout of the Day

STRENGTH

EMOM x 12 min
A. 8-12 DB Z Press
B. 6-8 each side Three Point DB Row
C. Rest

Notes
Use a 20×1 Tempo for both movements. Your rows will likely take you right up to the end of that minute on the clock. Rest, rinse, and repeat!

METCON

For Time
60 Kipping Toes to Bar
*Every time you break, complete 3 Burpee Box Jumps (24/20″)

Notes
Time cap: 12 min

This workout pays out for big sets and grip endurance and exposes the lack of a plan. Create a strategy to give it your best and be willing to adjust along the way!

At the start of the workout, begin to perform kipping toes to bar. When you break/come down from the bar, perform 3 burpee box jumps. Continue in this fashion until you complete 60 reps.

Scale to a variation that you can complete in under 12 minutes. Suggestions:

Option A
40 Kipping TTB
*Every time you break, complete 3 Burpee Box Jumps (24/20″)

Option B
25 TTB (kip or strict)
*Every time you break, complete 2 BBJs (20/16″)

Option C
5 Rounds
6-8 Incline Strict Toes to Bar
3 Burpee Box Jumps (any height)

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Programming Template: Week 1/6

With much love and gratitude.