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January 20, 2017


EMOM for 10 Minutes Straight Set of Kipping Toes To Bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this skill practice so don’t start with a max set! Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.


3 Rounds for Max Reps with 2 minutes at each station

Wall Ball Shots 20/14lb to 10/9′
Row for Calories

Workout Notes: Today’s workout will be scored like you would score the workout “Fight Gone Bad”.  Count your total number of repetitions completed across all 3 rounds and come up with one total score.  You will have two minutes to work at each station.  Break up the wall balls in any way you like so that you can keep moving for as much of the 2 minutes as possible.  Your row pace may start out slow as you recover from the wall balls, but try to pick up the pace to more of a sprint as you will have a full two minutes to recover between rounds.  If you’ve never done a workout like this before use the first round as a test and then try to either meet or beat your score in rounds 2 and 3 depending on how you are feeling.

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