Warm Up:
2 rounds:
2:00 row
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 single-leg toe touches
WOD:
For time:
30 Russian KB swings (35/53 lb)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
Intended Stimulus: 6-9 Minutes
Intermediate:
For time:
20 Russian KB swings (35/53 lb)
75 double-unders
20 Russian KB swings
75 double-unders
20 Russian KB swings
Beginner:
For time:
20 Russian kettlebell swings (18/26 lb)
50 single-unders
20 Russian kettlebell swings
50 single-unders
20 Russian kettlebell swings
Home Workout:
For time:
30 dumbbell swings (35/50 lb)
150 double-unders
30 dumbbell swings
150 double-unders
30 dumbbell swings
– Use one dumbbell.
Movement scaling options:
Russian KB swings: Reps, load
Double unders: Reps, time-capped attempts, single-unders
Post-Workout Skill Work:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single DB.