Warm Up:
1 set:
P1: step-ups
P2: 1 round of…
10 ring rows
20 plank shoulder taps
10 single-leg lateral line hops/leg
1 set:
P1: box jumps
P2: 1 round of…
10 kip swings
10 sit-ups
3-5 strict pull-ups
2 sets as a team:
10 synchro sit-ups
10 box jumps
– No rest between sets.
Specific Warm-Up:
Chest-to-bar Pull-Up Review
PARTNER WOD:
AMRAP 15 with a partner:
60 synchro sit-ups
40 box jumps (20/24 in)
20 chest-to-bar pull-ups
Intermediate:
AMRAP 15 with a partner:
60 synchro sit-ups
40 box jumps (20/24 in)
20 chin-over-bar pull-ups
Beginner:
AMRAP 15 with a partner:
30 synchro sit-ups
20 box step-ups (12/20 in)
10 jumping chest-to-bar pull-ups
HOME WOD:
Equipment:
AMRAP 15 with a partner:
60 synchro sit-ups
40 jumps onto an object (knee height)
20 double-DB bent over rows
– Split the jumps and rows.
Bodyweight:
AMRAP 15 with a partner:
60 synchro sit-ups
40 jumps onto an object
20 weighted ground-to-overheads
Movement scaling options:
Synchro sit-ups: Reps, feet-anchored sit-ups, plank shoulder taps (2x)
Box jumps: Box height, step-ups
Chest to bar pull ups: Kipping pull-ups, jumping C2B pull-ups, ring rows
Scale-up options: Medicine ball sit-ups, tall box jumps, gymnastics kipping chest-to-bar pull-ups
Individual option:
AMRAP 15:
60 sit-ups
20 box jumps (20/24 in)
10 chest-to-bar pull-ups
Post-Workout Skill Work:
EMOM 6:
1-5 ring muscle-ups