Specific Warm-Up:
1 round:
1 rope climb
5 AbMat sit-ups
5 kettlebell swings
– Use workout variations.
WOD:
AMRAP 20:
2 rope climbs (15/15 ft)
100-m run
20 AbMat sit-ups
100-m run
20 KB swings (35/53 lb)
Intermediate:
AMRAP 20:
2 rope climbs (12 ft)
100-m run
20 AbMat sit-ups
100-m run
20 KB swings (26/35 lb)
Beginner:
Every 5:00 for 4 sets:
2 pull-to-stands
100-m run
12 AbMat sit-ups
100-m run
12 KB swings (18/26 lb)
– Rest with the remaining time in each interval.
Home Workout:
AMRAP 20:
20 alternating double-dumbbell renegade rows (35/50 lb)
100-meter run
20 sit-ups
100-meter run
20 alternating single-dumbbell hang snatches (35/50 lb)
Movement scaling options:
Rope climbs: Reps, height, pull-to-stands
Run: Substitutions
AbMat sit ups: Reps, feet-anchored sit-ups, plank holds
KB swings: Load, reps, range of motion
Cool down:
2 set:
:30 cobra stretch
:30 elbow-to-instep/side