Workout Of The Week

This week’s workout of the week is a doozy! We’ve got a pair of movements that are all about fatiguing our core with our arms over our head.. Talk about midline madness!


For time:
21-18-15-12-9
Toes To Bar
50’ Dumbbell Overhead Lunges (50s/35s)

We’re looking at five rounds for time of toes to bar and overhead walking lunges. Our toes to bar are going to descend in reps each round, with the first round at 21 reps and the last round at 9 reps. After each set of toes to bar, we complete 50 feet of walking lunges. This means we finish with the lunges.

The toes to bar will certainly get tough at this volume. We want to pick a variation that we can do each round in 2-3 quick sets. Going unbroken on these today is a tall order, although some of our gymnastic ninjas can take on that challenge. We can scale these to some variation of hanging knee raises or we can simply reduce the volume if you have some, but not a lot, of toes to bar. Think of doing a rep scheme like 15-12-9-6-3 instead!

Overhead walking lunges with a barbell are already tough. Doing them with a pair of dumbbells is a stability nightmare! The main focus as you lunge down the floor, is to keep your arms straight and your ribs pulled down (activating your core to brace). These should be heavy and tough. We’re going to complete 50 feet as two, 25 foot segments, so pick a weight you can do the 25 feet without putting the dumbbells down!


This is a big day on our arms and core, so take your time in the transitions! Do your quick sets on the toes to bar and make sure, when you pick up those dumbbells, you’re prepared to keep them overhead the whole way down!

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