Warm Up:
1 set:
30 jumping jacks
10 alternating elbow to instep
10 alternating scorpion stretches
10 alternating box step-ups (20/24 in)
1set:
10 burpees
10 good mornings (empty barbell)
10 alternating box step-ups (20/24 in)
2 sets:
10 deadlifts (empty barbell)
5 burpee box jump overs (20/24 in)
– Rest 1:00 between sets.
Specific Warm-Up:
2-3 sets:
5 deadlifts
5 overhead squats
WOD:
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (135/185 lb)
20 overhead squats
10 muscle-ups
Intended Stimulus: 8-15 Minutes
Intermediate:
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (105/155 lb)
20 overhead squats
5 muscle-ups
Beginner:
For time:
30 burpee box-overs (16/20 in)
20 deadlifts (75/115 lb)
10 overhead squats
5 low ring foot-assisted muscle-ups
Home Workout:
For time:
40 burpee broad jumps (4 ft)
30 DB deadlifts (35/50 lb)
20 single-arm DB overhead squats
10 DB devils presses
– Use two DBs for the deadlifts and devils presses.
– Use one DB for the overhead squats.
Movement scaling options:
Burpee box-overs: Height, burpee box step-overs
Deadlift: Load, DB deadlift, sumo deadlift
Overhead squat: Load, overhead lunges, DB overhead lunges
Muscle-up: Reps, low ring muscle-up transition, jumping muscle-up
Cool down:
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold