#twods

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TWOD 4: Cindy

20 Minutes AMRAP (as many rounds as possible)

5 Pullups

10 Pressups

15 Air Squats

12 Rounds and 5 pull ups

This is a classic crossfit workout - we did this one on the park and scaled it a bit. Instead of Pull-ups we did Australian pull-ups lying down under a bar on the roundabout since we didn’t have a pull up bar. For Australian pull ups you can take a a couple of sturdy chairs facing back to back with a gap in between them wide enough for you to lie between. Use a sturdy broom handle or equivalent to span the gap and use that as your pull up bar going from a lying position to getting your chest as high as possible.

Press ups also get pretty tiring on this one so feel free to scale those so that you are doing them on your knees as well.

[timsworkoutoftheday-blog]

TWOD 3: Dirty 30 (sort of)

A bastardised version of the Dirty 30 Crossfit workout. 

30 Air Squats

30 Straight leg levers

30 Box Jumps

30 Press ups

30 Walking Lunges

30 Sit ups

30 Jumps

30 Burpees

my time: 13m 01s

For this one you’ll need a bench or box or wall that’s around 20-24inches tall. The other exercises are all bodyweight so can be done in a pretty small space. 

Enjoy

[timsworkoutoftheday-blog]

TWOD 1: Metis

This is the first workout taken from the Freeletics app. It’s called Metis and it goes like this: 

Complete the following as fast as you can. 

Round 1: 

10 Burpees  -  10 Climbers  - 10 Jumps 

Round 2

25 Burpees - 25 Climbers - 25 Jumps

Round 3

10 Burpees - 10 Climbers - 10 Jumps

my time 6m 48s

If you do a search on youtube for “Burpees/Climbers/Jumps - Freeletics” then they have some good videos on the standards of how to complete each movement. 

Warm up before hand because this is only a quick workout. 

Record your time or post below so that you can come back later and see if you’ve improved. 

[go-on-and-criss-the-girl]

Remember that time I was Ado Annie in Oklahoma? I do. And I miss it everyday.