Warm Up:
3 rounds:
1:00 bike
10 single-unders
10 toy soldier kicks
10 inchworm + push-ups
10 alternating Spiderman + reaches
10 box step-ups
:30 Samson stretch/side
Specific Warm-Up:
2 rounds:
10 box jump-overs
50-ft farmers carry
– Use workout load.
WOD:
AMRAP 10:
2-4-6-8…
Box jump-overs (20/24 in)
100-ft DB farmers carry (50/70 lbs)
– Use two DBs.
– Step down from the box.
Intermediate:
AMRAP 10:
2-4-6-8…
Box jump-overs (20/24 in)
100-ft DB farmers carry (35/50 lbs)
– Use two DBs.
– Step down from the box.
Beginner:
AMRAP 10:
2-4-6-8…
Box step-overs (12/20 in)
100-ft DB farmers carry (10/15 lbs)
– Use two DBs.
– Step down from the box.
Home Workout:
AMRAP 10:
2-4-6-8…
Box jump-overs (knee height)
100-ft dumbbell farmers carry (50/70 lb)
– Use two dumbbells.
Movement scaling options:
Box jump over: Height, box step-overs
Farmers carry: Load
Post-Workout Skill Work:
EMOM 6:
Min. 1 | Max time in a plank hold
Min. 2 | Max flutter kicks