Warm Up:
2 sets:
50 single-unders (scale to :20)
10 leg swings/leg
10 lateral leg swings/leg
6 alternating Samson stretch lunges
:30 double-unders or practice
10 walking lunge steps
Specific Warm-Up:
1 set:
20 walking lunge steps
15 double-unders
10 GHD or straight-leg sit-ups
WOD:
3 rounds for time:
60 walking lunges
40 double-unders
20 GHD sit-ups
INTENDED STIMULUS: 12-15 Minutes
Intermediate:
3 rounds for time:
40 walking lunges
:30 double-under attempts
15 GHD sit-ups to parallel
Beginner:
3 rounds for time:
30 walking lunges
40 single-unders
20 sit-ups
Home Workout:
3 rounds for time:
60 walking lunges
40 double-unders
20 weighted sit-ups (15/20 lb)
Movement scaling options:
Walking lunges: Reps, lunges in place
Double-unders: :40 of attempts, single-unders
GHD sit-up: Reps, GHD sit-ups to parallel, AbMat sit-ups
Post-Workout Skill Work:
3 sets:
5-15 GHD back extensions
– Rest as needed.