Warm Up:
1 set:
:45 bike (slow)
:30 groiners
:15 air squats
1 set:
:45 bike (moderate)
:30 T-push-up
:15 air squats
1 set:
:45 bike (hard)
:45 box step-ups
Skill Work:
10 attempts:
Max-distance broad jumps
WOD:
EMOM 15:
Min. 1 | 12/15-cal. Echo bike
Min. 2 | 10 box jumps (20/24 in) + 10 burpees
Min. 3 | Rest
Intermediate:
EMOM 15:
Min. 1 | 9/12-cal. Echo bike
Min. 2 | 10 box jumps (20/24 in) + 10 burpees
Min. 3 | Rest
Beginner:
EMOM 15:
Min. 1 | 6/9-cal. Echo bike
Min. 2 | 5 box jumps (12/20 in) + 5 burpees
Min. 3 | Rest
Movement scaling options:
Bike: Reduce calories, cardio substitutions
Box jump: Box height, step-ups
Burpees: Reps, up-downs
No equipment option:
EMOM 15:
Min. 1 | 200-m sprint
Min. 2 | 15 squat jumps + 10 burpees
Min. 3 | Rest
Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot