Run, Toes to Bar, Box Jump Overs
Today’s workout challenges you to push the pace on each run and go unbroken on the toes to bar and box jump overs t in the middle. Do your best not to “game” this workout. Instead, hit the first run hard. Choose an option for the toes-to-bar that allows you to complete each round in 2 sets or less. As for the box jump-over, use a height that allows you to keep moving and finish your reps in less than a minute. On the last run, give it everything you have left.
Warm-up | 5:00 - 7:00
200-metre run or 2:00 minute bike or ski
10 alternating Spiderman stretches
10 heel sit hand behind back quad. extension
10 alternating cradle walk
10/10 leg swings forward and back
10/10 lateral leg swings
10 hamstring scoops
Tech | 2:00
Kipping Toes to Bar
Box Jump Over Variations
Box Step over
Kipping Hanging Knee Raises
Specific Warm-up | 8:00
Toes-to-Bar | 5:00
5 beat swings, 30s rest
3 beat swings + 3 hanging knee raises, 30s rest
3 beat swings + 3 knees to armpits, 30s rest
3-6 toes to bar test
Box Jump Overs | 3:00
5 box step overs
5 box jumps
5 box jump overs
Break | 2:00
WOD | <15:00
RX
For time:
400-meter run
Then,
5 rounds of:
10 toes-to-bars
10 box jump-overs
Then,
400-meter run
♀ 24-inch box
♂ 30-inch box
Intermediate option:
For time:
400-meter run
Then,
5 rounds of:
10 knees-to-chests
10 box jump-overs
Then,
400-meter run
♀ 20-inch box
♂ 24-inch box
Beginner option:
For time:
200-meter run
Then,
5 rounds of:
10 hanging knee raises
10 box step-overs
Then,
200-meter run
♀ 12-inch box
♂ 20-inch box
Cooldown | 5:00
1:00 minute:
Forearm stretch
Lat stretch using the rig
Post squat
Calf stretch
Downdog
Enjoy!
