Warm Up:
AMRAP 6
10/7-cal. row or bike
5 inchworms
10 PVC pass-throughs
15 air squats
WOD:
For time:
3,000/2,100-m bike
75 KB swings (32/24 kg)
1,000/800-m row
60 wall-ball shots (20/14 lb)
800-m run
45 pull-ups
Time Cap: 22 Minutes
Intermediate:
For time:
3,000/2,100-m bike
50 KB swings (24/16 kg)
1,000/800-m row
40 wall-ball shots (20/14 lb)
800-m run
30 pull-ups
Beginner:
For time:
2,000/1,600-m bike
40 KB swings (16/12 kg)
750/600-m row
30 wall-ball shots (10/6 lb)
400-m run
20 pull-ups
Movement scaling options:
Pull-Ups: Reps, banded pull-ups, elevated ring rows, ring rows, dumbbell bent-over rows.
Run, Row, Bike: Reduce distance.
KB Swings: Load, reps, Russian swings.
Wall Balls: Load, medicine-ball front squats, medicine-ball push presses.
Alternate Workout:
For time:
800-m run
75 KB swings (32/24 kg)
800-m run
60 wall-ball shots (20/14 lb)
800-m run
45 pull-ups
Cool down:
Accumulate:
1:00 couch stretch on each leg
1:00 pigeon pose on each leg
1:00 iron cross stretch each leg