CROSSFIT, CONDENSED
Say what you will about Crossfit zealots, but their WODS (that’s Workout of the Day) are worthy of praise when time is at a premium. The rep counts here are purposely low so try to keep your rest time short to make sure the intensity stays high. Perform as many rounds as possible in 15 minutes. See you at the 2018 Crossfit Games, champ
01 \ DEADBALL CLEANS 5 REPS Build strongman strength by lifting a deadball from the floor over your shoulder. Squat down and get a strong grip under the ball before bringing it close to your chest ( A). Stand tall as you push the ball up over your shoulder ( B). The hard work isn’t over – turn around and pick it up again. Do 5 reps, then move over to the box.
02 \ BOX JUMP 4 REPS Stand a foot from the box with your feet shoulder-width apart. Drop quickly into a squat or half-squat ( A), then swing your arms back for momentum as you jump up onto the box, landing as softly as possible ( B). Step backwards off the box and repeat. This one’s a serious fat-burner, so move quickly for maximum impact.
03 \ TOES TO BAR 3 REPS Finally, carve out a set of Instagrammable abs with this Crossfit staple. Hold a pull-up bar and drop into a dead hang ( A). With a slight bend in your legs, tilt your pelvis back, tense your core and raise your legs to touch your toes to the bar ( B). Slowly lower. Return to the deadball for the next round. The clock’s ticking.