Warm Up:
1 set:
200-m jog
10 alternating Samson stretch
20 seated leg raises
1 set:
200-m jog
20 walking lunges
20 alternating v-ups
1 set:
200-m jog
10 KB front rack lunge
20 v-ups
Workout Prep:
3 sets:
6 toes-to-bar
6 KB front rack lunge
– Rest as needed about 1:00 between sets.
BENCHMARK WOD: TOES-TO-BAR / LUNGE
For time:
30 toes-to-bars
30-yard KB front rack lunge (53/70 lb)
20 toes-to-bars
20-yard KB front rack lunge
10 toes-to-bars
10-yard KB front rack lunge
– Use two KBs for the front-rack lunges.
Intermediate:
For time:
30 toes-to-bars
30-yard KB front rack lunge (26/35 lb)
20 toes-to-bars
20-yard KB front-rack lunge
10 toes-to-bars
10-yard KB front rack lunge
– Use two KBs for the front-rack lunges.
Beginner:
For time:
30 hanging knee raises
30-yard walking lunge
20 hanging knee raises
20-yard walking lunge
10 hanging knee raises
10-yard walking lunge
Movement scaling options:
Toes-to-bars: Reps, knees-to-armpits, hanging knee raises
KB front rack lunge: Load, farmer carry lunge, unweighted lunges
Partner option:
For time:
30 toes-to-bars
30-yard KB front rack lunge (53/70 lb)
20 toes-to-bars
20-yard KB front rack lunge
10 toes-to-bars
10-yard KB front rack lunge
– Use two KBs for the front rack lunges.
Post-Workout Skill Work:
8 sets:
:20 double-unders
– Rest :10