Warm Up:
2 sets:
20 mountain climbers
10 hollow rocks
10 Superman arch ups
5 side-plank reach-throughs/side
:30 single-under practice
PARTNER WOD:
8 rounds for time with a partner:
40 double-unders
20 GHD sit-ups
– Partners alternate complete rounds.
Intended Stimulus: 10-18 Minutes
Intermediate:
8 rounds for time with a partner:
30 double-unders
15 GHD sit-ups to parallel
– Partners alternate complete rounds.
Beginner:
6 rounds for time with a partner:
30 single-unders
15 sit-ups
– Partners alternate complete rounds.
Home Workout:
8 rounds for time with a partner:
40 double-unders
20 weighted sit-ups (15/20 lb)
– Partners alternate complete rounds.
Solo option:
Every 3:00 x 4 sets, each for time:
40 double-unders
20 GHD sit-ups
Movement scaling options:
Double-unders: Reps, :30 of attempts, 30-60 single-unders
GHD sit-ups: Reps, range of motion, AbMat sit-ups
Post-Workout Skill Work:
Accumulate:
50 GHD hip extensions