Warm Up:
3 sets:
20 jumping jacks
10 KB deadlifts
50-ft single-arm KB overhead carry/arm
10 KB bent over rows
Workout Prep:
2 sets:
5 KB swings
2 burpees
– Sprint!
WOD:
10 Rounds of 1:00 on – 1:00 off for reps:
8 KB swings (35/53 lb)
4 burpees
– Pick up a new minute where you left off the previous minute.
Intermediate:
10 Rounds of 1:00 on – 1:00 off for reps:
8 KB swings (35/53 lb)
4 burpees
– Pick up a new minute where you left off the previous minute.
Beginner:
10 Rounds of 1:00 on – 1:00 off for reps:
8 KB swings (18/26 lb)
4 burpees
– Pick up a new minute where you left off the previous minute.
HOME WOD:
Equipment:
10 rounds of 1:00 on and 1:00 off for reps:
8 DB swings
4 burpees
– Pick up a new minute where you left off the previous minute.
– Use one DB.
Bodyweight:
10 rounds of 1:00 on and 1:00 off for reps:
8 weighted swings
4 burpees
– Pick up a new minute where you left off the previous minute.
Movement scaling options:
KB Swing: Load, range of motion, single-arm
Burpee: Step forward and back, elevated burpee
Limited equipment option:
10 rounds of 1:00 on – 1:00 off for reps:
8 reverse lunges
4 burpees
– Pick up a new minute where you left off the previous minute.
Post-Workout Skill Work:
3 sets:
:45 GHD hip extensions
– Rest as needed between sets.