Warm Up:
1 set:
:30 jumping jacks
10 ring rows
10 push-ups to down dog
10 alternating Spiderman stretches
1 set:
:30 single-unders
10 kip swings
10 shoulder presses (PVC or empty barbell)
10 alternating lunges
1 set:
:30 double-unders
10 kipping pull-ups or jumping pull-ups
10 shoulder presses (PVC or empty barbell)
10 alternating double-dumbbell front-rack lunges
Specific Warm-Up:
3 sets:
5 push jerks
WOD:
Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (105/155 lb)
Alternating double-dumbbell front-rack lunges (50 ft) (35/50 lb)
– Rest with the remaining time in the intervals.
Intermediate:
Every 5:00 for 5 rounds:
25 double-unders
5 kipping pull-ups
10 push jerks (65/95 lb)
Alternating double-dumbbell front-rack lunges (50 ft) (20/35 lb)
– Rest with the remaining time in the intervals.
Beginner:
Every 5:00 for 5 rounds:
25 single-unders
5 jumping pull-ups
10 push press (35/45 lb)
Walking lunges (50 ft)
– Rest with the remaining time in the intervals.
Home Workout:
Every 5:00 for 5 rounds:
50 double-unders
10 dumbbell bent-over rows (35/50 lb)
10 dumbbell push jerks
Alternating dumbbell front-rack lunges (50 ft)
– Rest with the remaining time in the intervals.
– Use two dumbbells.
Masters 55+:
Every 5:00 for 5 rounds:
30 double-unders
10 kipping pull-ups
10 push jerks (75/115 lb)
50-feet alternating double-dumbbell front-rack lunges (20/35 lb)
– Rest with the remaining time in the intervals.
Movement scaling options:
Double unders: Reps, attempts, single-unders
Kipping pull ups: Reps, jumping pull-ups, ring rows
Push jerks: Load, push press, dumbbell push press, shoulder press
Front rack lunges: Load, step-ups with no weight, air squats to a target
Cool down:
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll lats/arm