Workout of the Day
For Time
15-12-9
OH Squat (75/55)
Plate G2OH (45/35)
Toes to Bar
into…
12-9-6
OH Squat (95/65)
Plate G2OH (45/35)
Toes to Bar
into…
9-7-5
OH Squat (115/75)
Plate G2OH (45/35)
Toes to Bar
Choose a weight for each set that you can go unbroken in
the OHS. Don’t lose too much time in transition and think quick sets in the TTB.
Better to hit smaller, faster sets than waiting to recover for bigger sets.
Movements:
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Boot Camp
Barbara-lite (scales in parenthesis) is
4 rounds (3 rounds) for time:
• 10 pull-ups (Banded Pull Downs)
• 20 push-ups (15 box push ups, knee push ups)
• 30 sit-ups (25 sit ups)
• 40 air squats (25 air squats)
• Rest 3 min
Barbara is a beautiful workout! You can really get into a zone here. You will increase your enjoyment by picking the right scale for each movement and scaling the rounds and reps as appropriate. Keep good pacing and moderate intensity through the first two rounds, then pick up the pace for a strong finish on the last two. Your first round should be 4~5 min of work before your 3 min rest.
For your reference here’s Rx Barbara (it takes about 50 min)
5 rounds for time:
• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 air squats
• Rest 3 min
Movements:
Pull-up (Kipping) | Push Up | Sit-up | Air Squat
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