A big thank you to w.o.d.welder for teaming up with me on this workout and blog post. As always, all content and opinions are my own.
Happy Monday! I’m so excited to start this week off by sharing an awesome workout with you all. By now you know that I have retired my running shoes temporarily and am a full on CrossFit junkie. I did still run a 5k Turkey Trot on Thanksgiving, which just goes to show that CrossFit is a great way to keep in running shape without having to pound the pavement. Anyway, what I love so much about CrossFit is the variety of movement and the intensity. Some of the CrossFit benchmark WODs are less than 5 minutes long and will kick your butt!
CrossFit can be intense but it’s also highly effective and efficient. The workout I developed for y’all follows those guidelines perfectly. It’s just 10 minutes long, but will leave you out of breath with your lungs and forearms burning. Appropriately named “Get A Grip!”, here’s what the workout looks like:
A clock is set for 10 minutes and the goal is to cycle through the three movements until the time is up. This can be done in a gym or your garage gym–you’ll just need a pull-up bar, barbell and a kettle bell. As with all CrossFit workouts, the weights and movements can be scaled back appropriately. Feel free to decrease the load on the weights or scale down to knees-to-chest instead of toes-to-bar as needed.
Here’s how you do this griptastic workout:
Set a timer for 10 minutes. Begin by performing 5 toes-to-bar.
Once you finish the five toes-to-bar, move immediately to the barbell for 10 deadlifts.
After that, pick up your kettle bell and starting swinging for 15 reps.
Once all three movements are complete, head back to the pull-up bar for 5 more toes-to-bar. Repeat the sequence until 10 minutes is up. Be sure to keep track of how many rounds you complete. My model boyfriend finished 5 rounds plus 5 toes-to-bar and 4 deadlifts in the ten minute cap! I’m still working on stringing together my toes-to-bar so I was happy with just finishing 4 full rounds.
- Remember to breathe. Ten minutes isn’t terribly long, but it can seem longer when you’re struggling to catch your breath!
- Strategically place your equipment. Don’t waste time walking from the pull up bar to your barbell, etc.
- Focus on one movement at a time. There’s no sense in stressing over the kettle bell swings when you’re still on your toes-to-bar.
- Just keep moving! Pace yourself and do one rep at a time until it’s over. I promise, it’ll be fun!
Of course when the workout is over, your forearms are burning and your calluses have started to form, I suggest reaching for w.o.d.welder hand cream. I just stocked up with a Hero Jar, which is 16 ounces (!) of the magical moisturizer. I’ve written about my w.o.d.welder love many times before and I do buy this stuff on my own dime—so trust me when I say it works!
The Hands as Rx cream is also great as we head into the cooler, dry winter weather, because it keeps hands from drying out while also healing those rips and tears from tough days in the gym.
P.S. Thank you to boyfriend for being my model and guinea pig and to my home box CrossFit Smithtown for letting me use their space for this workout.
Disclaimer: While I am a Certified Personal Trainer, I recommend always consulting with your physician before participating in any exercise regimen. Please understand that when participating in any exercise, there is the possibility of physical injury. If you engage in this workout, you do so at your own risk and assume all risk of injury to yourself.