This Saturday you will take on a triplet of rowing, push-ups and strict toes-to-rings. The stimulus for this workout is completing in the time range of 15 to 20 minutes. In each round, you should be able to complete the push-ups and toes-to-rings in 3 sets or less, and you should not spend more than 2:30 minutes on the rower.

 

 

 

Strict toes-to-rings are more challenging than strict toes-to-bars, because of the stabilization of the rings moving, and they will tax the grips and the lats more aggressively than the toes-to-bar. The most challenging part of the strict toes-to-rings is making sure you don’t rush the down portion of the movement. Control your legs on the way down to maintain the high level of difficulty and strictness of the movement. We will emphasize on the strict standard and we will maintain it, even if you scale the movement to strict knee raises. Due to the limited number, rings will be first come, first served in each round and the substitute movement will be toes-to-bars.

 

 

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

 

Cheers,

Big Cat

 

 

Partner Warm up

 

Partner 1 starts on the rower and partner 2 starts on the movement. Switch after 30 seconds.

 

On a 6-minute clock, AMRAP

-Set 1: Row/Shoulder taps in plank

-Set 2: Row/Lat pull ups

-Set 3: Row/Inchworm + Push-up

-Set 4: Row/Lying Toes-to-Bar

 

Then 3 Sets:

-1-minute: Strict Pull-ups/chin-ups/ring rows

-1-minute: False-grip ring rows

 

Tech

-Push-ups

-Toes-to-rings and progressions

 

WOD

3 rounds for time of:

 

500m row/1200m Echo bike/600m Airdyne/500m ski erg
21 push-ups
12 strict toes-to-rings

 

 

Cool Down