Warm Up:
Samson stretch
OHS
Situps
Good mornings
Pull-ups
Dips
Mini Round:
1 round:
10 plate hops
4 goblet squats
6 walking lunges
WOD:
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (53/70 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
Intermediate:
5 sets:
On a 1:30 clock:
30 plate hops (4 in)
15 KB goblet squats (35/53 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
Beginner:
5 sets:
On a 1:30 clock:
15 plate hops (2 in)
10 KB goblet squats (18/26 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
Home Workout:
5 sets:
On a 1:30 clock:
30 low-object hops (4 in)
15 DB goblet squats (50/70 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
– Use one DB.
Movement scaling options:
Plate hops: Height, shuffle steps
KB goblet squats: Load, range of motion (to target)
KB walking lunges: Load, bodyweight lunges, step-ups
Post-Workout Skill Work:
1 set:
400-m single-KB front rack walk
– Switch arms as needed.