Warm Up:
1 set:
7 inchworms
10 forward lunges in place
10 deadlifts
:30 power singles
1 set:
7 x [2 shoulder taps + 1 push-up]
10 walking lunges, slow
10 hang muscle cleans
:30 single-single-doubles
1 set:
5 inchworm + push-ups
10 walking lunges, fast
10 hang power cleans
:30 double-unders
Specific Warm-Up:
3 sets:
1 shoulder presses
3 push presses
3 push jerks
– Rest 1:00 between sets.
PARTNER WOD:
3 rounds for time with a partner:
30 shoulder-to-overheads (95/135 lb)
60 walking lunges
90 double-unders
– Partners trade off as needed with one partner working at a time.
Intended Stimulus: 9-14 Min
Intermediate:
3 rounds for time with a partner:
30 shoulder-to-overheads (75/115 lb)
60 walking lunges
60 double-unders
– Partners trade off as needed with one partner working at a time.
Beginner:
3 rounds for time with a partner:
20 shoulder-to-overheads (45/65 lb)
40 walking lunges
60 single-unders
– Partners trade off as needed with one partner working at a time.
Home Workout:
3 rounds for time with a partner:
30 double-dumbbell shoulder-to-overheads (35/50 lb)
60 walking lunges
90 double-unders
– Partners trade off as needed with one partner working at a time.
Movement scaling options:
Shoulder to overhead: Load, reps, dumbbell options
Walking lunges: Reps, step-ups to a plate
Double unders: Reps, attempts, power singles, single-unders, substitutions
Cool down:
1 set:
1:00 quad foam roll/side
1:00 calf foam roll/side