A. 21-18-15-12-9-6-3 Running, Toes to Bars, and Burpees
21-18-15-12-9-6-3 Reps for Time:
– Run 200 meters
– Toes to Bar
– Burpee
# "Tip Toe"
21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees
## GENERAL
* Bodyweight triplet workout
* One 200 meter run per round, with 21 down to 3 reps on the toes to bar and burpees
* Looking to complete this in less than 25 minutes
## TOES TO BAR
* Should be able to complete the first set of toes to bar in 1-2 sets when fresh
* Make adjustments to number or variation as necessary
## BURPEES
Standard Burpees
## RUN
Substituions:
250 Meter Row
14/10 Assault or Echo Bike
400 Bike Erg
20/14 Schwinn Bike
# WOD BRIEF + GROUP WARMUP (0:00 – 10:00)
## Jogging Around a Track of Cones Inside
### 30 Seconds:
Easy Jog
Quad Stretch
Knees to Chest
Mountain Climbers
Moderate Jog
Straight Leg Kick
Walking Samson
Top Half Burpees
Faster Jog
Side Lunge
Slow Air Squats
Easy Burpees
# MOBILITY (10:00 – 12:00)
## Chest Stretch: 45 Seconds
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Actively move back and forth between each side for the 45 seconds.
## Up Dog: 45 Seconds
From a flat, belly down position on the floor, athletes will get their chest up by pressing the arms straight through the floor. Doing so will stretch out the abdominals and hip flexors. Focus on long deep breaths.
# TEACHING (12:00 – 25:00)
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### VIEW TEACHING OVERVIEW VIDEO [HERE](https://youtu.be/44z-ldUpFsg)
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## TOES TO BAR
### Arch
The hollow position gets a ton of attention because it is the main action of the movement. It’s when we bring the toes to the bar. Let’s make our goal today to nail the arch position of the kip swing. If we can get to this position with good tension, it makes the toes to bar significantly easier. We’ll start out by establishing the arch position on the floor before getting up to the bar.
### Movement Prep
20 Second Arch Position Hold on Floor
10 Seconds Arch Position Hold on Bar
5 Kip Swings
5 Knees to Chest
3-5 Toes to Bar
### Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest
## BURPEES
### Roll vs. Snap
There are couple different ways to do the burpee based on how fast we want to go. The first one is rolling down. Athletes essentially roll down one vertebrae at a time to control their speed. This may be the best option for the high rep sets of burpees. The second option would be to snap down. Here, athletes remain tight and rigid as they get on and off the floor. This method is recommended for the smaller sets of burpees when athletes are trying to move quickly.
### Movement Prep
3 Spidermans Each Leg
3 Frog Hops
3 Rolling Burpees
3 Snapping Burpees
## RUN
### Wall Drill
We’ll move through a quick running drill that can help athletes improve their form. With a wall to their back, we’ll have athletes jog in place, pulling their heel right under the hips. If they kick their feet back, they’ll make contact with the wall. Kicking back during the run likely means that we’ll have to overcompensate by also swinging the leg forward and over-striding. This trains us to keep the feet under the body and improves efficiency.
### Movement Prep
20 Second Jog in Place with Back to Wall
100 Meter Run
# REHEARSAL (25:00 – 30:00)
## 1 Round
100 Meter Run
5 Toes to Bar
5 Burpees
# STRATEGY + WOD (30:00 – 60:00)
## GENERAL
* Very front half heavy
* 21-18-15: 54 Reps
* 12-9-6-3: 30 Reps
* Runs not important at the beginning, more important at the end
* Speed on burpees and runs can increase as reps decrease
## TOES TO BAR
* Below are some break up ideas for toes to bar
* Start conservative and get more aggressive as the workout is closer to completion
**Set of 21**
6-5-4-3-2-1 or 7-7-7
**Set of 18**
6-5-4-3
**Set of 15 **
5-4-3-2-1 or 5-5-5
**Set of 12**
5-4-3 or 4-4-4
**Set of 9**
4-3-2 or 3-3-3
**Set of 6**
6 or 3-3
**Set of 3 **
3