Thursday, 21 May 2020

May 21, 2020

”Athlete's Foot"

5 Rounds:
1 Minute Box Jumps (24/20)
1 Minute Toes to Bar
1 Minute Kettlebell Swings (53/35)
1 Minute Rest




  • We’ll work for 3 minutes before resting for 1 in today’s interval style workout 

  • Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 5 rounds 

  • With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout 

  • Reps cans be recorded during the rest between rounds 


  • These are standard box jumps, requiring full extension at the top before coming down 

  • We recommend stepping down or jumping down instead of rebounding these reps 


  • If you have over 15 reps unbroken when fresh, let’s complete this station as prescribed 

  • If you’re not quite there, complete a variation listed further down the page 


  • These swings will finish all the way overhead 

  • This should be a weight that you are capable of swinging for 30+ reps unbroken when fresh 



  • Let’s aim for consistency across the 5 rounds of work today, with the goal being to move for as much time as you can within each 1 minute window 

  • The box jumps are the easiest station to keep a rhythm with, but the toes to bar and swings will present a bigger challenge

  • There are a couple ways to attack these stations each round: 

  • One option is to pick a goal rep number for each minute 

  • For Example: It may be your goal to maintain 15 box jumps, 12 toes to bar, and 21 kettlebell swings every round 

  • Another option would be to pre-determine your work and rest times by completing an interval within the interval 

    • 3 Sets of 10 Seconds On + 10 Seconds Off 

    • 2 Sets of 20 Seconds On + 10 Seconds Off 

    • 1 Set of 40 Seconds On + 20 Seconds Off 

  • The work and rest option would be most beneficial for the toes to bar and kettlebell swings, as those are the ones we’ll have to break up 

  • Whatever option you choose, the goal is to maximize your time spent moving within the minute 


3 Rounds: 
30 Seconds Active Samson
30 Seconds Alternating Bird Dogs
30 Seconds Jumping Jacks 


3 Rounds: 
30 Seconds Box Step-ups 
30 Seconds Front Plank 
30 Seconds Inchworm to Push-up

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