Death By: Toes to Bar
Or
Death By: Sit Ups - 2 at a time…
General Warm Up
3-5min of eeeeeasy cardio of choice, followed by…
3 ROUNDS
10 Hollow Rocks
:10 Arch Hold
20 Jumping Jacks or :30 Freestyle Jump Rope
Specific Warm Up
All we need to do to warm up today is pick your crunching motion of choice, hit it for 3 sets of 5. And make sure that you feel like you can do a LOT of reps in a row, if needed!
Workout of the Day
Death By: Toes To Bar
Or
Death By: Sit Ups - 2 at a time…
Workout Notes
Ah yes, the ol’ scarily-named “Death By.” All this really means is an ascending ladder! For this workout, you will start a clock or timer that beeps every minute. In the first minute, you will do ONE toes-to-bar. That will take approximately 2 seconds, so you will then stand around questioning your life choices for 58 seconds. When the second minute starts, you’ll do 2 reps and then wait for 56 seconds. On the third minute, you’ll do 3 and rest. Then 4 and rest, 5 and rest, etc. until the workout ends. How does the workout end? The workout ends when you cannot (or will not) finish the required number of reps within the assigned minute.
If you are doing this workout with Sit Ups, you can try to escalate by 2 reps at a time, or you can stick with the one at a time idea.
The goal here is for this to get really spicy around the 8/9/10min mark, and end very shortly thereafter. That means if you are going for sit ups with two at a time, your sets of 16/18/20 should be incredibly hard and will probably end your workout IF you can make it that far.
On the flip side of the coin, I don’t want anyone to be eliminated from this workout so early that they feel like they didn’t get anything out of it. If you think that’s you, I want you to try something along the lines of:
10 Rounds
:30 max sit ups
:30 rest
Keep in mind that any core-centric motion will work here, be it sit ups, toes to bar, or any crunch that you like. If you are not a cruncher, try the same :30 on/:30 off idea with Bicycle Crunches, Mountain Climbers, Plank Leg Lifts, Around the World Planks, Plank Up Downs, or Single Arm Planks. Any of these core focused moves will do the trick!
Optional Accessory Work
Let’s counteract all of that crunching by accumulating 1-2min in an Arch Hold and 1-2min in a Handstands / Inversion, breaking them up however you want!
Cool Down
1-2min in Saddle Pose
1-2min in Couch Stretch on Each Side