Warm Up:
PVC Switch Warm-Up
Specific Warm-Up:
5 sets:
5 deadlifts
– Build in load to workout weight.
WOD:
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (225/315 lb)
– Rest 2:00 between rounds.
Intermediate:
7 x 1:00 rounds of:
15 double-unders
5 burpees
Max-reps deadlifts (185/225 lb)
– Rest 2:00 between rounds.
Beginner:
7 x 1:00 rounds of:
21 single-unders
3 burpees
Max-reps deadlifts (95/135 lb)
– Rest 2:00 between rounds.
Home Workout:
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps dumbbell reverse lunges (35/50 lb)
– Rest 2:00 between rounds.
– Use two dumbbells.
Movement scaling options:
Double unders: Reps, single-unders
Burpee: Reps, up-downs
Deadlift: Load, dumbbell options
Cool down:
1 set:
1:00 foam roll glutes/side
1:00 seated pike stretch