Check out our outdoor and Zoom class schedule!

MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

CONCRETE JUNGLE GYM- 8 & 9AM

 

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

Log in for ZOOM- Meeting Password- 214698 https://zoom.us

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\

WOD

For Time:
3,000 Meter Assault Bike
2,000 Meter Row (or 1 Mile Run if short on equipment)
100 Double Unders
50 Toes to Barbell

GENERAL WARM-UP

6 Minutes Easy

2 Minute Bike
2 Minute Row
1 Minute Single Unders
1 Minute AbMat Sit-ups

MOBILITY

Banded Hamstring Stretch: 1 Minute Each Side

Banded Pass Throughs: 45 Seconds

DESCRIPTION

  • Today’s chipper workout incorporates all cardio and gymnastics movements
  • We’re working these higher rep stations one time each
  • We expect this workout to take around 18-25 minutes to complete
  • If you’re short on machines, stagger heats by 6-8 minutes or start athletes on different machines

DOUBLE UNDERS

  • If you have 75+ double unders unbroken when fresh, complete this station as written
  • If you’re not there yet, reduce the reps or see how many you can complete in 3 minutes
  • See “modifications” for a full list of options

TOES TO BARBELL

  • If you have 20+ unbroken toes to bar when fresh, complete this station as written
  • If you’re not there yet, reduce reps or choose a variation from “modifications”
  • This is ideally a number or variation that can be completed in less than 5 minutes

STRATEGY + WOD

ASSAULT BIKE & ROW

  • The goal on the two machines is to stay focused through these longer efforts
  • Picking a number (wattage or pace) to zone in on can help you stay focused on your desired intensity
  • Little changes in intensity can make a big difference across roughly 15 minutes of work on these machines
  • These two stations will make up the majority of the workout, so maintaining your effort here is beneficial
  • Find somewhere right between an easy pace and hard pace to sustain for these 5,000 meters

DOUBLE UNDERS & TOES TO BAR

  • The last two movements of the workout are all about chipping through manageable sets
  • With a lot of reps in a row, quick sets and quick breaks may be the best option to push off muscle fatigue, especially on the toes to bar
  • Consider the following options for each movement:
  • Double Unders:
  • 1 Set: 100
  • 2 Sets: 50-50
  • 3 Sets: 40-30-30
  • 4 Sets: 25-25-25-25
  • 5 Sets: 20-20-20-20-20
  • Toes to Bar:
  • 1 Set: 50
  • 2 Sets: 25-25
  • 3 Sets: 25-15-10
  • 4 Sets: 15-15-10-10
  • 5 Sets: 10-10-10-10-10
  • 6 Sets: 10-8-8-8-8-8
  • 7 Sets: 8-7-7-7-7-7-7-7
  • 10 Sets: 5’s

AFTER PARTY

Midline

OPTION A:
20-18-16-14-12:
Alt V- Up
London Bridge

OPTION B:
20-18-16-14-12:
Jumping Lunges 1=1
Single Leg Deadlifts 1=1

WORKOUT VARIATIONS

HOME GYM

50-40-30-20-10:
Double Unders
Sit-ups

MODIFICATIONS

3,000 METER ASSAULT BIKE

  • Equal Meters Bike Erg or Echo Bike
  • 1,200 Meter Run
  • 120/90 Calorie Schwinn Bike
  • 1,200 Meter Ski Erg
  • 1,000 Meter Air Runner or Trueform

2,000 METER ROW

  • 1 Mile Run
  • 1,600 Meter Ski Erg
  • 1,200 Meter Air Runner or Trueform

100 DOUBLE UNDERS

  • Reduce Reps
  • 200 Single Unders
  • 2 Minute of Practice
  • 100 Double Taps
  • 200 Line Hops
  • 50 Over-and-Back Dumbbell Hops

50 TOES TO BARBELL

  • Reduce Reps
  • Feet as High as Possible
  • 50 Knees to Elbow/Chest/Waist
  • 50 Toes Raises
  • 100 AbMat Sit-ups