Totality 3

The third Totality workout, this is awesome! These recordings are great, we’ve had members frequently say, “I kept wondering why the coach wasn’t saying my name and then I remembered I was watching the recording. It wasn’t a live class.” That’s how powerful the videos are… imagine being in it live! Today’s workout highlights another important aspect of this program. Sometimes we have strength, skill, or Durability pre-hab work before the actual workout. Today’s has some split squat practice followed by a thorough workout. Take a look at the notes for more details and then watch what happens in the class.

Split Squat Practice
3 Sets
8-10 Splits Squats/ Leg

"Push It Down"
6 Rounds
12 2XDB Front Squats (50's/35's)
60 Double Unders
18-16-14-12-10-8
Push-ups

Notes

  • Split squats before the workout then a lot of push-ups and squats in the workout

  • Really challenge yourself with the split squats, maybe go heavier and do fewer than usual

  • See an example of split squats HERE

  • Then the workout will challenge your arms and legs

  • Holding 2 dumbbells is almost harder them the squatting portion of the lift, plus your arms will be fatigued from push-ups

  • Luckily the reps decrease each round on the push-ups

12 2XDB Front Squats (50's/35's)

  • See an example HERE

  • Pick a weight that you can hold safely and that allows you to get 12 unbroken when fresh

  • 1 break per round is smart

60 Double Unders

  • Other options

    • 90 Single Unders

    • 50 Jumping Jacks

    • 15/12 Calorie Machine

Push-ups

  • See an example HERE

  • Reps go down by 2 each round

  • Great day to get better at push-ups

  • Elevate your hands or reduce the reps as needed

  • Aim to finish the bigger sets in 2:00 or less

  • Finish the smaller sets in 1:30 or less

  • You could also do 6-10 reps every round

  • 4-6 negatives every round

  • Or a down ladder of negatives at 8-7-6-5-4-3

Workout Variations

(Like last time, we’ve included possible alternatives based on your needs as an athlete)

Literally No Equipment
6 Rounds
20 Air Squats
50 Jumping Jacks
(Same Push-ups)

Single Dumbbell
(15 Goblet Squats)

Momentum
Every 3:00 X 3-5 Rounds
1:00 Squats
1:00 Jump Rope
1:00 Push-ups