Workout of the Week – Toes to Bar – Wall Balls – Running
This chipper style workout will test your high rep toes to bar and wall ball capabilities. If you like toes to bar and wall balls… you’ll probably crush this workout. And if you don’t like toes to bar and walls balls… you likely need to do more workouts like this :-).
If you only have dumbbells and are at-home… we have a version of this workout for you below that includes only dumbbells and body weight movements.
Get 2 weeks free (of our whole coaching program) at https://thegetbetterproject.com/2-week-trial/
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Level 4 Warm-Up
30 hug yourself’s (arms wide as you can, then hug yourself)
30 trunk/upper body rotations (plant your feet and rotate only your upper body as far as it wants to go each direction, letting your arms flop around)
30 arm circles forward and backwards
30 banded external rotations (each arm)
30 banded pull-a-parts
30 slow air squats
30 toes touches / hip hinges to get the hamstrings firing and back warmed up
400m run
2 easy rounds of:
10 toes to bar
10 wall balls
200m run
Level 4 Workout of the Week – Toes to Bar – Wall Balls – Running
For time:
800m run
30 toes to bar
30 wall balls at 20/14
400m run
20 toes to bar
20 wall balls
200m run
10 toes to bar
10 wall balls
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FYI: The bodyweight workouts are NOT watered down versions of the DB workout. You try one and let me know how easy it was.
Level 3 (at-home) Warm-Up
30 hug yourself’s (arms wide as you can, then hug yourself)
30 trunk/upper body rotations (plant your feet and rotate only your upper body as far as it wants to go
each direction, letting your arms flop around)
30 arm circles forward and backwards
30 banded external rotations (each arm)
30 banded pull-a-parts
30 slow air squats
30 toes touches / hip hinges to get the hamstrings firing and back warmed up
400m run
2 easy rounds of:
10 v-ups
10 single DB thrusters
200m run
Level 3 (at-home) Workout of the Week
For time:
800m run
30 v-ups
30 single DB thrusters
400m run
20 v-ups
20 single DB thrusters
200m run
10 v-ups
10 single DB thrusters
RX is 50/35 pound DB
Scaled is 35/25 pound DB
Level 1 Warm-Up
30 hug yourself’s (arms wide as you can, then hug yourself)
30 trunk/upper body rotations (plant your feet and rotate only your upper body as far as it wants to go
each direction, letting your arms flop around)
30 arm circles forward and backwards
30 banded external rotations (each arm)
30 banded pull-a-parts
30 slow air squats
30 toes touches / hip hinges to get the hamstrings firing and back warmed up
400m run
2 easy rounds of:
10 v-ups
10 single DB thrusters OR squat jumps
200m run
Level 1 Workout of the Week
For time:
400m run
20 sit-ups
20 single DB thrusters OR air squats
200m run
10 sit-ups
10 single DB thrusters OR air squats
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#workout #workoutoftheweek #workouts #athomeworkout #bodyweightworkout
If you have any questions about the workout or movements… we are happy to help out. Just write them down in the comments section below.
We’d also love to hear if you did the workout by having you comment below. You doing the workouts fuels us to keep publishing them.
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