Tuesday TOTS
WORKOUT oF THE DAY
Warm-Up:
2 minutes run/row/bike/jumping jacks/cardio @easy pacw
6 minute AMRAP @ easy pace
8 Inchworm + Push-Ups
8 Jumping Air Squats
4 KB/DB Windmill left - light
4 KB/DB Single Arm Push Press left - light
4 KB/DB Windmill right - light
4 KB/DB Single Arm Push Press right - light
A. 3 sets:
3 reps Seated Shoulder Press @11X1
rest 1-2 minutes between sets
B. 21-15-9
Single Arm DB Bench Press - Left
Single Arm DB Bent Over Row - Left
Single Arm DB Bench Press - Right
Single Arm DB Bent Over Row - Right
C. 2 sets:
30 secondsKettlebell Swings
Rest 30 seconds
30 seconds Push-Ups
Rest 30 seconds
30 seconds Standing Trap 3 Raise
rest 30 seconds
30 seconds KB/DB Halo (switch directions after 15 seconds)
Rest 30 seconds
SCALED/LIMITED EQUIPMENT
Warm-Up:
2 minutes run/row/bike/jumping jacks/cardio @easy pacw
6 minute AMRAP @ easy pace
8 Inchworm + Push-Ups
8 Jumping Air Squats
4 KB/DB Windmill left - light
4 KB/DB Single Arm Push Press left - light
4 KB/DB Windmill right - light
4 KB/DB Single Arm Push Press right - light
A. 3 sets:
3 reps Seated DB Shoulder Press @11X1
rest 1-2 minutes between sets
B. 18-12-6
Single Arm DB Bench Press - Left
Single Arm DB Bent Over Row - Left
Single Arm DB Bench Press - Right
Single Arm DB Bent Over Row - Right
C. 2 sets:
30 seconds Kettlebell Swings
Rest 30 seconds
30 seconds Push-Ups
Rest 30 seconds
30 seconds Standing Trap 3 Raise
rest 30 seconds
30 secondsKB/DB Halo (switch directions after 15 seconds)
Rest 30 seconds
COACHES NOTES
No split jerks for you! As fun as olympic work can be, it’s secondary to the main sets so you will likely see that omitted from most TOT workouts.
A. Same shoulder press work as the regular workouts. You are doing 3 reps for 3 sets, all around the same weight. We are not supersetting this week so you should be able to work heavier. 11X1 means you are resetting between each rep. Mind your midline, do not over arch your back on these just to get more weight over your head!
B. This Pull/Push combo is also part of the core focus of the day so we are keeping it in TOT. To speed it up, select a lighter weight that you can do with fewer breaks. It will still be hard, it’s 45 reps per movement per side. So keep that in mind! With a workout like this one, it is always a good idea to break when you want to, not when you have to…
C. One fewer set on the accessory work for today and if you need to shorten this further to 20 seconds of work/rest, go ahead and do that!
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