Warm Up:
1 set:
200-m jog
30 single unders
20 BW lunges (10/leg)
5 inchworm walkouts
1 set:
100-m run
100-m jog
40 single unders
16 BW lunges (8/leg)
5 inchworm walkouts
1 set:
100-m sprint
100-m jog
50 double-unders
12 BW lunges (6/leg)
5 inchworm walkouts
Skill Work:
5 sets:
100-m sprint
WOD:
5 rounds for time:
75 double-unders
400-m run
Time Cap: 19 Minutes
Intermediate:
5 rounds for time:
1:00 double unders
400-m run
Beginner:
5 rounds for time:
50 single-unders
200-m run
HOME WOD:
Equipment:
5 rounds for time:
75 double-unders
400-m run
Bodyweight:
5 rounds for time:
75 fast-tap steps
400-m run
Movement scaling options:
Double-under: Reps, single unders, plate hops, lateral hops over the DB
Run: Distance, row, bike or ski
Limited equipment option:
5 rounds for time:
450/500-m row
25 lateral hops over the rower
Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot