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200427

Garage (RX)

A. 8 Min AMRAP

10 Toes to Bar

8 Jumping Air Squats

6 Burpee Pull-Ups


3 Minutes Rest


B. 8 Min AMRAP

10 Knee To Elbow

8 Air Squats

6 Burpees


Minimal

A. 8 Min AMRAP

10 "V" Ups

8 Jumping Air Squats

6 Burpee to target


3 Minutes Rest


B. 8 Min AMRAP

10 "V" Ups

8 Air Squats

6 Burpees


Gym (RX+)

A. 8 Min AMRAP

10 Toes to Bar

8 Jumping Air Squats

6 Burpee Pull-Ups


3 Minutes Rest


B. 8 Min AMRAP

10 Knee To Elbow

8 Air Squats

6 Burpees


Welcome back Cats and Kittens! To another socially distanced week of Lysol injected functional fitness!


We're kicking it off with a 2 part burner, just for you.


At "3...2...1... Go!" you'll do the first 8-minute workout, keeping track of how many rounds and reps you complete. Rest for 3 minutes. Then, start the second 8-minute workout. The score entered into Wodify will be the total amount of rounds and reps from both 8-minute AMRAPs combined.


The intended stimulus for this workout is an all out go go go for 8 minutes. Get your life back together in the 3-minute rest. Then, go go go again until the 8 minutes is over or death finally comes.


Toes to Bar

Hopefully, you know where you're at as far as Toes to Bars are concerned. If not don't sweat it, we're here to help you find out. If you are ok with small sets of T2Bs great! This should be a fun one for you. If not you have a lot of options for modifications and scaling.

1. Feet raises. Or basically a T2B just getting your feet to your eyes or as high as you can.

2. Knee raises. It still requires hanging from the bar and a lot of rhythm. We use this movement a lot to progress people into T2B. It's a great workout and it does wonders to develop the "Kip".

3. "V" Ups. This movement takes you off the bar and puts you on the ground. Taking away most of the momentum you have from the bar and focusing you on the core of the movement. It is still a great core strengthening movement and we use a lot.


Here's a couple of cool T2b videos. Watch them!!!

Here. And here!


Knees to Elbows

It's basically the same movement as the T2b with a different finish. These can get really spicy as well. Just because they seem easier than toes to bars don't assume so. There's a lot of fitness in these K2Es. The same scales and modifications as T2Bs apply here as well. Except for the "v" Ups. Do ground K2Es.


Burpee Pull-Ups

These are just as much a pain in the ass as the sound. It's a traditional burpee right into a Pull-Up. The only shining light at the end of the tunnel in these is that the momentum you use from the "jump" in the burpee can be used in the Pull Up. Basically a jumping Pull Up.


All of the movements that are in blue above all are links to videos I've found to demo the movements.


We have another fun week planned for you all and we're super pumped about it.


We're always here for questions or feedback. We would love to hear from you!


Have fun. Stay safe.


Let's get it!!!







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