Warm Up:
1 set:
Partner 1: 100-meter run
Partner 2: power single-unders
Together: 8 burpees at the same time
1 set:
Partner 1: 100-meter run
Partner 2: single-single double
Together: 10 burpees at the same time
1 set:
Partner 1: 100-meter run
Partner 2: double-unders
Together: 12 burpees at the same time
Specific Warm-Up:
1 set:
20 double-unders, each at the same time
10 burpees, total at the same time
100-meter run
10 alternating single-leg squats, split reps as needed with partner
WOD:
5 rounds with a partner:
60 double-unders, each at the same time
50 burpees, total at the same time
400-m run, together
30 alternating single-leg squats, split reps as needed with partner
Intended Stimulus: 22-30 Minutes
Intermediate:
5 rounds with a partner:
60 double-unders, each at the same time
50 burpees, total at the same time
400-m run
20 alternating single-leg squats, split reps as needed with partner
Beginner:
5 rounds with a partner:
60 single-unders, each at the same time
40 burpees, total at the same time
300-m run
20 walking lunges, split reps as needed with partner
Home Workout:
5 rounds with a partner:
60 double-unders, each at the same time
50 burpees, total at the same time
400-m run, together
30 alternating single-leg squats, split reps as needed with partner
Movement scaling options:
Double under: Reps, power single-unders, substitutions
Burpee: Reps, up-downs
Run: Distance, substitutions
Single leg squat: Reps, walking lunges
Cool down:
1 set:
200-meter cooldown walk
1:00 foam roll t-spine