Stacie Tovar’s Workout of the Week

June 30, 2022 by
Photo Credit: Instagram @stacietovar
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Today’s workout is programmed by eight-time Games athlete Stacie Tovar. The native of Omaha, NE retired from the sport after the 2017 Games after a storied career that includes five Regional podium finishes and a career-best 11th place at the 2015 Games. The mother of two now runs and owns an affiliate, Big Omaha Fitness, with her husband, Dustin where she programs, nutrition coaches and stays involved in the local community including helping people with addiction and rehab through fitness. 

  • Stacie Tovar
    For Time
    100 Double Unders
    80 Toes-to-bar
    60 Strict Press (75/55 LBs – 34/25 KGs)
    40 Thrusters (75/55 LBs – 34/25 KGs)
    20 Strict Pull-ups
    10 Bar Muscle-ups
    Time Cap: 25 Minutes

Scaling Options:

Tovar has two scaled versions of the workout labeled “Train” which is for intermediate athletes and “Live” for beginners

  • Train / Intermediate
    50 Double-unders + 50 total high knees or 100 single unders (If you finish before the cap, go back and finish the reps after you complete all other work)
    80 Toes as high as possible/L raises
    60 Strict press (65/45 LBs – 29/20 KGs)
    40 Thrusters (65/45 LBs – 29/20 KGs)
    20 Assisted pull-ups or tempo ring rows
  • Live / Beginner
    100 single-unders, 100 total high knees, 100 push/pulls on the bike, or 100 double-tap jumps to the thigh without the rope
    80 Sit-ups
    60 Strict press (45/35 – 20/16 KGs) – push press if needed
    40 Thrusters (45/35 – 20/16 KGs)
    20 Assisted pull-ups or tempo ring rows (2 seconds row to rings + 2 seconds back to extension)

Some advice from Stacie: “This workout is a fun chipper! The weight you choose should be light enough to handle large chunks, with impeccable form, and minimal rest between your sets. The 25-minute cap allows for you to spend some time on the jump rope but no longer than 3-4 minutes. Stay tight and you’ll feel light when you’re at the rig. Top scores in my gym @BigOmahaFitness home to CrossFit Omaha were 12:41 (M), 13:27 (M), 13:59 (M) and  18:09 (F), 19:50 (F), 20:38 (F).”

To inquire about submitting an upcoming workout of the week, shoot us a note.

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