Specific Warm-Up:
Rope Climb Practice
WOD:
5 rounds for time:
2 rope climbs (15 ft)
20 burpees
40 air squats
Intended Stimulus: 12-20 Minutes
Intermediate:
5 rounds for time:
1 rope climb (15 ft)
15 burpees
30 air squats
Beginner:
5 rounds for time:
2 pull-to-stands
10 burpees
15 air squats
Home Workout:
5 rounds for time:
5 dumbbell complexes (35/50 lb)
20 burpees
40 air squats
– Use two dumbbells.
– 1 dumbbell complex = 2 renegade rows + 1 dumbbell power clean.
Masters 55+ option:
5 rounds for time:
2 rope climbs (12 ft)
20 burpees
40 air squats
Movement scaling options:
Rope climbs: Reps, height, pull-to-stands, 4 strict pull-ups + 4 knees-to-elbows, 4 leg-assisted pull-ups + 4 knees-above-hips
Burpees: Reps, up-downs
Air squats: Reps, squats to a target
Cool down:
1 set:
1:00 double-forearm stretch
1:00 couch stretch/leg