Warm Up:
1 set:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:30 alternating back-step lunges
:30 ring rows (moderate difficulty)
1 set:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:30 alternating back-step lunges
:30 ring rows (hard difficulty)
WOD:
AMRAP 5:
10 alternating single-leg squats
30 double-unders
15 pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 chest-to-bar pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 bar muscle-ups
– Rest 1:00 between AMRAPs.
Intermediate:
AMRAP 5:
6 alternating single-leg squats
30 double-unders
15 ring rows
AMRAP 5:
6 alternating single-leg squats
30 double-unders
12 pull-ups
AMRAP 5:
6 alternating single-leg squats
30 double-unders
9 chest-to-bar pull-ups
– Rest 1:00 between AMRAPs.
Beginner:
AMRAP 5:
10 alternating backstep lunges
30 double-unders
15 jumping pull-ups
AMRAP 5:
10 alternating backstep lunges
30 double-unders
12 ring rows
AMRAP 5:
10 alternating backstep lunges
30 double-unders
9 banded strict pull-ups
– Rest 1:00 between AMRAPs.
HOME WOD:
AMRAP 5:
10 alternating single-leg squats
30 double-unders
8 single-arm DB bent-over rows/arm (35/50 lb)
AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 double-DB bent over rows
AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 DB burpee power cleans
– Use two DBs for the 2nd and 3rd AMRAPs, but just one for the 1st.
– Rest 1:00 between AMRAPs.
Movement scaling options:
Alternating single-leg squats: Reps, hook behind heel single-leg squats, back-step lunges
Double-unders; Reps, single-unders
Pull-up Progression: Maintain volume while scaling complexity
Cool down:
1 set:
:30 calf stretch/leg
:30 scorpion stretch/arm
:30-1:00 banded lat stretch/arm