Warm Up:
1 set:
10 alternating Spiderman stretch
:20 jumping jacks
10 push-up to down dogs
:20 skier jacks
1 set:
10 good mornings
:20 single-unders
10 up-downs
:20 single-unders
1 set:
10 double knee tucks in a plank
:20 jump rope
10 burpees
:20 jump rope
Specific Warm-Up:
Double Under Progression
WOD:
AMRAP 12:
10 burpees
25 double-unders
Intermediate:
Same as Rx
Beginner:
AMRAP 12:
10 burpees
30 single-unders
Movement scaling options:
Burpees: Up-downs, reverse burpees
Double-unders: 1:00 of reps/attempts, 25-50 single-unders (depending on ability)
Limited equipment:
AMRAP 12:
10 burpees
30 lateral hops over a line
Partner option:
AMRAP 12:
10 burpees
25 double-unders
– Perform as an “I go, you go” style workout.
Post-workout Skill Work:
6 sets for load:
3 shoulder presses from the floor
– Rest 1:00-1:30 between sets.