A. 25 minute EMOM of Running, Burpees, and Toes to Bars
Every 5 minute for 25 minutes (5 rounds):
– Run 400 meters
– 9 Burpees
– 15 Toes to Bars
# "Cement Truck"
Every 5 Minutes x 5 Rounds:
400 Meter Run
9 Burpees
15 Toes to Bar
## GENERAL
* "Cement Truck" is a beefed up version of a CompTrain Benchmark workout, "Cement Mixer"
* The goal with this interval work is to train large sets of toes to bar with an elevated heart rate
* Rounds begin on the 0:00, 5:00, 10:00, 15:00, and 20:00
* Your score today is the slowest of the 5 rounds
* Choose variations and distances that allow you to complete the work in less than 4 minutes, giving you at least 1 minute to rest
## RUN
* If Unable to Run:
500 Meter Row
## TOES TO BAR
* Choose a toes to bar variation that you can complete with 1 quick break max across the 5 rounds
## DAILY VIDEO
[Click Here](https://youtu.be/ptoX4RH7eU8)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## AMRAP 3:
Alternating with a Buddy:
Buddy 1: 30 Second Burpee (Increase Pace Each Round)
Buddy 2: 30 Second Hollow Hold
## AMRAP 3:
Alternating with a Buddy:
Buddy 1: 30 Second Push-up to Down Dog
Buddy 2: 30 Second Arch Hold
## AMRAP 3:
Together with Buddy:
100 Meter Run
10 Synchro Sit-ups
# MOBILITY (12:00 – 15:00)
## Couch Stretch: 1:30 Each Side
[Click Here](https://www.youtube.com/watch?v=Lv-w40pllco)
# TEACHING (15:00 – 25:00)
## TOES TO BAR
### Control
The toes to bar is a shoulder driven movement. When the movement starts in the shoulder, athletes have better control of their body position. When the movement starts in the hips, there is the tendency to swing around on the bar. If it's a good kip, athletes should be able to stop on a dime and re-establish the hollow position whenever they want. We'll practice initiating the toes to bar and stopping on a dime during movement prep today. ***See the daily video for a visual of these drills. ***
### Movement Prep
15 Scap Pull-ups [Click Here](https://youtu.be/ORkwXCf7fko)
15 Second Hollow Hold on Bar
15 Second Arch Hold on Bar
*10 Seconds Movement – Then Stop (See Daily Video): *
10 Seconds Kip Swing
10 Second Knees Up
10 Seconds Knees Higher
### Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest
Knees to Waist
# PRACTICE ROUND (25:00 – 30:00)
## 1 Round:
100 Meter Run
5 Calorie Assault Bike
5 Toes to Bar
# STRATEGY + WOD (30:00 – 60:00)
## GENERAL
* With the score today being the slowest of the 5 rounds, you'll want to find a pace in the first couple rounds that you see yourself maintaining in rounds 3-5
* With 3+ minutes of work and 1-2 minutes of rest, these won't be all out sprints, rather repeats at about 80-85% of your max effort
## RUN & BURPEE
* Let's move with a purpose on these movements, but it is better to go a hair slower here to go bigger on the gymnastics
## TOES TO BAR
* With rest built in, let's shoot for really large sets of toes to bar
* These are ideally completed in 1-2 sets
* 1 Set: 15 Unbroken
* 2 Sets: 8-7 or 9-6