Friday TOTS

Sample Program

Jan 7

WORKOUT oF THE DAY

Warm Up:
1 Set:
1-3 min row/bike/run/jumping jacks @ EZ pace
10 Boot Strap Squats
30 seconds PVC External Rotation Stretch
10 Alternating Lunges with Thoracic Rotation
10 Prone Lift Offs

A. Every 60-75 seconds x 3 sets each side (6 sets total) - Big KB Complex

1 - Left Arm: Kettlebell Clean + Kettlebell Hang Clean + Kettlebell Push Press + Kettlebell Front Squat + Kettlebell Thruster

2 - Right Arm: Kettlebell Clean + Kettlebell Hang Clean + Kettlebell Push Press + Kettlebell Front Squat + Kettlebell Thruster

B. 8 minute AMRAP
250m row/200m run
12 KB Deadlifts
8 KB Front Squats
4 Strict Pull-Ups

D. 3 rounds:
30-60 seconds deadbug movement
30-60 seconds anti-rotation plank hold
Rest as needed between movements

SCALED/LIMITED EQUIPMENT

A. Every 60 seconds x 3 sets each side (6 sets total) - Big DB Complex

1 - Dumbbell Clean + Dumbbell Hang Clean + Dumbbell Push Press + Dumbbell Front Squat + Dumbbell Thruster

2 - Right Arm: Dumbbell Clean + DumbbellHang Clean + Dumbbell Push Press + Dumbbell Front Squat + Dumbbell Thruster

B. 6 minute AMRAP
100m run
12 DB Deadlift
8 DB Front Squats
4 DB Bent Over Rows @40X1

D. 3 rounds:
30-60 seconds deadbug movement
30-60 seconds anti-rotation plank hold
Rest as needed between movements

MOVEMENT LIBRARY

COACHES NOTES

Today’s TOTs workout sees the stand-alone deadlift disappear because we have some deadlifting in the conditioning workout.

A. We are going to keep the big KB/DB complex but reduce the total number of sets. Make sure you watch the daily video to see how this one flows. If you are good with KBs/DBs and single arm movements, feel free to work heavy here! But be aware, the volume will start to sneak up on you.

B. 4 minutes shorter on the AMRAP! The preference would be a rower if you have it. Otherwise running or biking is fun. We are combining KB/DB deadlifts and front squats with strict pulling. For most people, the front squats will be the limiting movement with the KB/DBs. So choose your weight appropriately there. Meredith would probably use 35-44lbs kettlebells here which is on the lighter side for her. But the volume is sneaky and front squats are especially challenging. The intention of the workout is to move through it, not get stuck on weights that are a little on the heavy side. For the strict pull-ups, you can scale those to banded pull-ups, negative pull-ups, or body rows.

The light equipment version of the AMRAP will see the pull-ups replaced with DB rows with a four second tempo. This will be challenging as you get deep into the workout so make sure you are bracing your core and being honest with that tempo!

D. We will finish up with a nice cool down with easy cardio, deadbugs, and plank holds. For the TOTs workout, we are ditching the added LSD cardio and only doing the core movements.