FRIDAY 8TH MARCH - WORKOUT

 
 
 

For Time:

Run 400m / 90s Cardio option

30 Toes to Dumbbell (TTDB)

15 Goblet Squats 1x15/10kg

Run 400m

24 TTDB

12 Goblet Squats

Run 400m

18 TTDB

9 Goblet Squats


Rx = 1x15kg (men)/10kg (women) dumbbells

Rx+ = 1x22.5kg (men) and 15kg (women) dumbbells


Score:

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weights.

Goal:

Aim for sub 13 min

Top Tips:

Break the toes to dumbbell/object to manageable sets.  They get very hard. Reduce range of movement if this hurts your back or you have exceptionally tight hamstrings.


Workout Description:

Set your timer to count up.  Start with your 90s cardio option, move onto 30 toes to dumbbell or sturdy object.  Back to Goblet squat and so on until you have completed all the movements and reps detailed.  Take your time and record to wodify.

Movements:

Run or choose a cardio option: row, DB taps, step-ups, star jumps, skipping . . .

Toes to Dumbbell: Start lying on the floor with both arms overhead hanging onto heavy dumbbells OR a sturdy piece of furniture. Squeezing your bum and feet together (point your toes and make it pretty!) raise your feet up and bring them to the dumbbells/anchor overhead. When you return your feet to start position, keep your bum squeeze and abs engaged as you lower your legs with control. Aim to NOT touch the floor keeping abs contracted. It's hard - have fun!

Sit-ups: Use an ab-mat, cushion or jumper to place under your lower back for support. Bring feet together in bent leg position. Lay down and bring your arms up overhead reaching for the floor. Rapidly extend upwards and bring your hands towards the front of your feet. If this is a challenge and your feet keep popping up - find a place to anchor them! For overhead DB sit-ups - hold the dumbbell with 2 hands and do not bring the dumbbell back to the floor, keep it overhead with arms locked out. As you come up bring your head between your arms. Scale option is a crunch, hands behind head, feet anchored, crunch rib cage down towards pelvis.

Goblet Squat: Set your feet under your shoulders. Position 1x Dumbbell/Kettlebell close into your chest, chest up, hands on either side of the DB. Hips slightly move back, and descend down. Hips descend lower than the knees. Keep your weight back in your heels. Drive your knees out hard and rise to full extension at the top.