Warm Up:
1 set:
200/250-m bike
10 single-leg DB deadlifts/leg (focus on keeping the chest up)
10 sit-ups
1 set:
200/250-m bike
10 DB deadlift + shrug (focus on the setup)
10 v-ups
1 set:
200/250-m bike
10 DB power cleans (focus on hip extension)
Specific Warm-Up:
Toes to Bar Progression
WOD:
AMRAP 20:
15 toes-to-bars
10 DB power cleans (35/50 lb)
800/1,000-m C2 bike
Intermediate:
AMRAP 20:
15 knees-to-armpits
10 DB power cleans (20/35 lb)
800/1,000-m C2 bike
Beginner:
AMRAP 20:
10 hanging knee raises
10 DB power cleans (10/15 lb)
800/1,000-m C2 bike
HOME WOD:
Equipment:
AMRAP 20:
15 v-ups
10 DB power cleans
800-m run
Bodyweight:
AMRAP 20:
15 v-ups
10 weighted power cleans
800-m run
Movement scaling options:
Toes to bar: Reps, knees-to-armpits, hanging knee raises, v-ups
DB power clean: Load, hang DB power clean, Russian KB swing
C2 bike: Distance, row, ski, or run
Alternate Workout:
Bike modifications: 400/500-m row, 400/500-m ski, 400-m run
Post-Workout Skill Work:
3 sets:
:20 C2 bike sprint for calories
– Rest 2:00 between sets.