WOD
2 Minute Bike for Calories
1 Minute Toes to Bar
Rest 3 Minutes
2 Sets:
2 Minute Shuttle Runs
1 Minute Toes to Bar
Rest 3 Minutes
2 Sets:
2 Minute Row for Calories
1 Minute Toes to Bar
DESCRIPTION & STIMULUS
* Today is a station style workout where everyone works on the clock. The 3 minute rest comes after the completion of the 2 sets. We are looking for a high heart rate and heavy breathing throughout our work. Athletes should aim for consistent sets and reps on their toes to bar, we do not want to see their reps drop dramatically as rounds go on.
* Score: Total Reps [1 Calorie/Shuttle Run = 1 Rep]
* Target Score: 200-350 Reps
* Bike / Shuttle Run / Row | Aim for consistently, athletes should pay attention to their pacing on machines, and try to maintain each round.
* Toes To Bar | Athletes should aim to complete at least 8+ reps each minute on this station.
MOVEMENT FOCUS
Maintaining Tension in Toes-to-Bar
* Today’s focus is on keeping constant tension throughout the toes-to-bar movement. Maintaining tension through your core, lats, and legs is essential for controlling the movement and maximizing efficiency. This helps avoid unnecessary swinging and ensures you can perform multiple reps smoothly and with better form.
MODIFICATIONS
* BIKE/SHUTTLE RUN/ROW
* Sub another machine or run.
TOES TO BAR
* Reduce Reps
* V-Ups
* Toes To As High As Possible
* Knees To Chest
* Hanging Knee Raises
* GHD Sit-Ups
* Sit-Ups