Warm Up:
2 sets:
P1: 1:00 air bike.
P2: 5 air squats + 3 burpees
– Partner 1 bikes while partner 2 squats and burpees.
– Once the biker completes 1:00, switch
Specific Warm-Up:
3-4 sets:
5 deadlifts
4 push jerks
3 squat snatches
-Rest 1:00 between sets.
WOD:
5 rounds for time:
21-calorie Echo bike
9 deadlifts (95/135 lb)
6 push jerks
3 squat snatches
Intended Stimulus: 11-17 Minutes
Intermediate:
5 rounds for time:
15-calorie Echo bike
9 deadlifts (75/115 lb)
6 push jerks
3 squat snatches
Beginner:
5 rounds for time:
12-calorie Echo bike
9 deadlifts (55/75 lb)
6 push jerks
3 power snatches
Home Workout:
5 rounds for time:
16 burpees
12 DB deadlifts (35/50 lb)
8 DB push jerks
4 single-arm DB squat snatches
– Use two DBs for the deadlifts and push jerks.
– Use one DB for the squat snatches.
Partner Option:
10 total rounds for time:
15-calorie Echo bike
9 deadlifts (95/135 lb)
6 push jerks
3 squat snatches
– One partner completes a full round while the other rests.
Movement scaling options:
Calorie echo bike: Calories, substitutions
Deadlift: Load, deadlift from risers
Push jerk: Load, push press
Squat snatch: Load, power snatch + overhead squat, hang power snatch
Cool down:
2 sets:
:45 child’s pose stretch
:45 seated straddle stretch