Warm Up:
1 set:
10 alternating spiderman stretch
30 mountain climbers
10 alternating step-ups
:45 row (slow)
1 set:
10 deadbugs
5 forward box step-overs
5 lateral box step-overs
:45 row (moderate)
1 set:
10 sit-ups
10 box step-overs AFAP
:45 row (fast)
Skill Work:
EMOM 12:
Min. 1 | 10 false grip ring rows
Min. 2 | 10 rings dips
Min. 3 | 5-8 Low ring muscle-up transitions
WOD:
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (35/50 lb)
Intermediate:
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (20/35 lb)
Beginner:
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 box step-over (20″)
HOME WOD:
Equipment:
4 rounds for reps:
1:00 single-arm DB sumo deadlift high pull
1:00 sit-ups
1:00 DB step-ups (20 in)
Bodyweight:
4 rounds for reps:
1:00 good mornings
1:00 sit-ups
1:00 weighted step-ups (20 in)
Movement scaling options:
Cal row: C2 bike, Echo bike, skierg
Sit-ups: feet-anchored, deadbugs, plank hold
DB box step-overs: load, box height, single-DB step-overs
Partner option:
For total reps with a partner:
4:00 calorie row
4:00 sit-ups
4:00 DB box step-overs (20″)(35/50 lb)
– Switch partners as needed.
– Partner holds a plank while the other works.
Cool down:
Accumulate:
1:00 couch stretch/leg
1:00 foam roll upper back