Warm Up:
1 set:
30 jumping jacks
5 staggered stance good mornings/leg
10 leg swings/leg (across the body)
10 alternating plank reach throughs
1 set:
100-m jog
10 DB deadlift
10 sit-ups
1 set:
100-m jog
10 DB hang power cleans
10 alternating v-ups
1 set:
100-m jog
10 DB push press
10 v-ups
Specific Warm-Up:
Toes-To-Bar Progression and Practice
WOD:
For time:
50 toes-to-bar
400-m run
30 DB deadlifts (35/50 lb)
20 DB hang power cleans
10 DB push presses
Time Cap: 12 Minutes
Intermediate:
For time:
50 toes-to-bar
400-m run
30 DB deadlifts (25/35 lb)
20 DB hang power cleans
10 DB push presses
Beginner:
For time:
50 knee raises
400-m run
30 DB deadlifts (15/25 lb)
20 DB hang power cleans
10 DB push presses
HOME WOD:
Equipment:
For time:
50 v-ups
400-m run
30 DB deadlifts
20 DB hang power cleans
10 DB push presses
Bodyweight:
For time:
50 v-ups
400-m run
30 weighted deadlifts
20 weighted power cleans
10 weighted shoulder-to-overhead reps
Movement scaling options:
Toes to bar: Reps, knees-to-armpits, knees-to-chest, hanging knee raises, v-ups
Run: Distance, see logistics for alternate movements.
DB deadlift: Load, DB sumo deadlift
DB hang power clean: Load
DB push press: Load, DB shoulder press
Partner option:
For time:
50 synchro toes-to-bar
400-m run
30 synchro DB deadlifts (35/50 lb)
20 synchro DB hang power cleans
10 synchro DB push presses
Post-Workout Skill Work:
Accumulate with a partner:
40 DB Turkish get-ups