Warm Up:
1 set:
:40 single-unders
:10 rest
:40 alternating BW lunges
:10 rest
:40 KB farmers carry hold (20 seconds per arm)
:10 rest
1 set:
:40 double-unders
:10 rest
:40 alternating BW reverse lunges
:10 rest
:40 KB front-rack hold hold (20 seconds per arm)
:10 rest
1 set:
:40 double-unders
:10 rest
:40 alternating BW box step-ups
:10 rest
Skill Work:
4 sets for load:
8 double-KB front rack squats
– Rest 1:00-1:30 between sets.
WOD:
For time:
150 double-unders
30 KB box step-ups (35/53 lb) (20 in)
100 double-unders
20 KB box step-ups
50 double-unders
10 KB box step-ups
Time Cap: 15 Minutes
Intermediate:
For time:
100 double-unders
30 KB box step-ups (35/53 lb) (20 in)
65 double-unders
20 KB box step-ups
30 double-unders
10 KB box step-ups
Beginner:
For time:
150 single-unders
30 KB box step-ups (18/26 lb) (20 in)
100 single-unders
20 KB box step-ups
50 single-unders
10 KB box step-ups
Movement scaling options:
Double-unders: Time domains, rep scheme, single-unders, plate hops, lateral hops.
KB box step-ups: Load, DB box step-up, BW box step-up, lunge.
Alternate Workout:
For time:
60 box jumps
30 KB box step-up (35/53 lb) (20 in)
40 box jumps
20 KB box step-up
20 box jumps
10 KB box step-up
Athletes must step down from the box.