This Sunday’s workout will focus entirely on bodyweight movements, with a goal of working continuously and aiming for multiple rounds with minimal rest. To maintain this stimulus, consider scaling the movements and the number of repetitions to ensure you keep moving.

For the burpees, we’ll all be performing athletic burpees to keep the intensity up. If needed, you can scale down by reducing the reps each round. For the air squats, let’s aim for full range of motion with full reps, unless an injury prevents it. This movement is foundational, and maintaining form will build strength and endurance over time.

When it comes to the box jump overs, the safest way to perform these is by jumping onto the box and stepping down on the opposite side. If you need a scaled option, try box step-overs or reduce the number of reps.

Lastly, the toes-to-bars will be the most challenging movement in this workout. If you’re still working on efficiency with this movement, feel free to reduce the reps. And if toes-to-bars aren’t yet in your repertoire, hanging knee raises are a great alternative that will still engage your core and shoulders effectively.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up

2 rounds, 1 min each:

- Squat hold/Ring row squat
- Inch worm/with push-up
- Bar hang/Hanging knee raises
- Box step-up/step-over


Tech

- Workout movement

WOD

AMRAP 20 min:
- 20 burpees
- 20 air squats
- 20 box jump-overs @20/24 "
- 20 air squats
- 20 toes-to-bars

Cool Down