Warm Up:
1 set:
:40 single-unders
:20 hollow rocks
:10 rest
1 set:
:20 single leg single-unders (right leg)
:20 single leg single-unders (left leg)
:20 hollow rocks
:10 rest
1 set:
:40 jumping jack single-unders
:20 hollow rocks
:10 rest
1 set:
:40 split jack single-unders
:20 hollow rocks
:10 rest
Specific Warm-Up :
Double-under progression
WOD:
6 rounds for time:
50 double-unders
25 weighted sit-ups (14/20 lb)
Time Cap: 16 Minutes
Intermediate:
6 rounds for time:
25 double-unders
25 weighted sit-ups (10/14 lb)
Beginner:
6 rounds for time:
50 single-unders
25 sit-ups
Home WOD:
Equipment:
6 rounds for time:
50 double-unders
25 weighted sit-ups
Bodyweight:
6 rounds for time:
50 hops to a low target (3 in)
25 weighted sit-ups
Movement scaling options:
Double under: Reps, max reps in :30-:40, penguin drill, single-unders, plate hope, speed steps.
Weighted sit-ups: Load, sit-up
Alternate Workout:
6 rounds for time:
40 lateral hops over the DB
20 DB weighted sit-ups (15/20)
Post-Workout Skill Work:
3 sets:
1:00 plank hold
20 GHD hip extensions