Warm Up:
1 set:
:30 jumping jacks
:30 mountain climbers
:30 alternating Spiderman stretches
:30 plank
Specific Warm-Up:
2 rounds:
3 hang power cleans
3 push presses
– Build each set to workout load.
WOD:
For time:
100 double-unders
75 hang power cleans (55/75 lb)
50 GHD sit-ups
75 push presses (55/75 lb)
100 double-unders
Intended Stimulus: 15-20 Minutes
Intermediate:
For time:
2:00 double-under attempts
50 hang power cleans (55/75 lb)
30 GHD sit-ups to parallel
50 push presses (55/75 lb)
2:00 double-under attempts
Beginner:
For time:
100 single-unders
30 hang power cleans (35/45 lb)
30 sit-ups
30 push presses (35/45 lb)
100 single-unders
Home Workout:
For time:
100 double-unders
75 alternating dumbbell hang power cleans (35/50 lb)
50 weighted sit-ups (15/20 lb)
75 single-dumbbell push presses
100 double-unders
– Use one dumbbell.
Movement scaling options:
Double unders: Reps, 2:00 of attempts, single-unders
Hang power cleans: Load, dumbbell hang power cleans, kettlebell swings
GHD situps: Range of motion, AbMat sit-ups
Push press: Load, dumbbell push presses, shoulder presses
Cool down:
1 set:
:30 kneeling quad stretch/side
:30 standing calf stretch/side