"Ground Breaking"
Duration: 30:00
8 Rounds For Time:
8 Toes to Bar
200 Meter Run
16 Push-ups
200 Meter Run
Time Cap: 30 Minutes
MUSCULAR ENDURANCE
STIMULUS
REPEAT FROM 4/3/2025
- Overview: Today's workout is all about working at controlled intensity. Go too fast and the gymnastics movements will start to fatigue. Try to find that sweet spot of making the runs crisp and completing the gymnastics in as few sets as possible.
- Choose variations/reps for the push-ups and toes to bar that you can complete within 2 sets per round. The runs should take around 1 minute each.
- Push-ups: Keep a streamlined position, keeping your hips from sagging or piking. Bring your chest to the ground, and reach full extension of the elbows at the top.
- Intended Intensity: RPE 6-7
- Fitness Attribute Improved: Muscular Endurance
- Target Score: 20-25 Minutes
* If time-capped, add 1s to your score for every incomplete rep. (100m = 1 rep)
STRATEGY
- Today is about working at a controlled intensity. Smooth and aerobic wins here. Keep the pace crisp, but don't push beyond your ability to come back from a run and get right to work on the gymnastics movement.
- Treat both runs as steady and consistent, not sprints. Aim for the same pace every time.
- Break the push-ups early if needed to avoid hitting failure. Short, planned breaks are better than long breaks between big sets.
- Transition quickly between movements. This workout is won with efficiency and continuous movement, not by sprinting any one station.
SUBSTITUTIONS
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
200M RUN
- 250/225m Row
- 200/180m Ski
- 12/10 Calorie Echo Bike
- 500/450m Bike Erg
- 1:00 Moderate Effort on Treadmill/Runner
- 16 Shuttle Runs (1 rep = 10m)
PUSH-UPS
- Reduce Reps
- Box Push-Ups (Hands Elevated)
- 32 Plank Shoulder Taps
- Dumbbell Bench Press
- Dumbbell Floor Press
MOVEMENT PREP
On the Minute x 3:
100m Run
3 Toes To Bar
5 Push-ups