Wednesday TOTS
WORKOUT oF THE DAY
Warm-up;
2 Sets:
30 seconds Speed Steps
5 KB/DB Windmill per arm
30 seconds PVC External Rotation Stretch
10 Prone Lift Offs
10 Mini Broad Jumps
A. 6 minute AMRAP:
Dumbbell Box Step Overs 2,4,6,8.....
100m run
rest 3 minutes
6 minute AMRAP:
20 Double Unders
15 Air Squats
10 Toes to Bar
rest 3 minutes
6 minute AMRAP:
100m run
100ft odd Object Carry
10 Odd Object Squats
SCALED/LIMITED EQUIPMENT
A. 6 minute AMRAP:
Suitcase Hold Alternating Reverse Lunge x 10 reps
100m run
rest 3 minutes
6 minute AMRAP:
20 Single Unders or Line hops
15 Air Squats
5 Sit-Ups
rest 3 minutes
6 minute AMRAP:
200m run
100ft odd Object Carry
10 Odd Object Squats
COACHES NOTES
Work Capacity Wednesday, TOTs version! The same AMRAP format, just shorter!
The best way to do these is by targeting an 8/10 RPE. Work hard, but don’t go all out or you will be tanked by the last one.
The first AMRAP involves a single leg movement (DB Box Step Overs, Lunge) with a short run. The daily workout will increase in reps with each round. If you need to break the step overs or lunges late in the workout, that is ok!
The second AMRAP is a classic triplet of movements. Skipping, Squats, and Toes to Bar or Sit Ups. You will find the pace that is right for you in this one and figure out where you need to slow down to speed up! Do your best to keep moving and moderate your pace instead of having to take big breaks.
The final AMRAP involves a 100m run (this is a change from the regular workout) and odd object movements. If you have a sandbag, this a great workout to use it! Otherwise feel free to use a bag of dog food, rice, loaded duffle or backpack, plate, heavy DB, or Kettlebells. Just choose something unusual to use in this workout! You will carry the object in a bear hug/front of body position and keep in there for the squats. No shouldering!
Have fun with these!
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