Warm Up:
1 set:
5 inchworm + push-ups
5 up-downs
5 burpees
10 air squats (heels down)
:30 single-unders
1 set:
10 lateral leg swings/leg
3 bar-facing burpees, slow
3 bar-facing burpees, fast
10 air squats (knees out)
:30 single-unders
1 set:
:15 Samson stretch/leg
4 bar-facing burpees, slow
4 bar-facing burpees, fast
10 air squats (depth below parallel)
:30 single-unders
Specific Warm-Up:
2 sets:
7 front squats (building)
– Rest 1:00-1:30 between sets.
WOD:
4 rounds for time:
15 bar-facing burpees
15 front squats (85/115 lb)
75 single-unders
Intended Stimulus: 12-18 Minutes
Intermediate:
5 rounds for time:
10 bar-facing burpees
15 front squats (65/95 lb)
50 single-unders
Beginner:
5 rounds for time:
10 burpees
15 front squats (35/45 lb)
25 single-unders
Home Workout:
4 rounds for time:
15 DB-facing burpees
15 DB squats (35/50 lb)
75 single-unders
– Use two DBs.
Movement scaling options:
Bar facing burpees: Reps, steps over the bar, regular burpees
Front squats: Load, DB options
Single Unders: Reps, bike or ski substitutions
Post-Workout Skill Work:
5 rounds for time:
10 burpees
15 front squats (35/45 lb)
25 single-unders