Warm Up:
1 set:
:30 single-unders
20 alternating plank shoulder taps
5 single-arm shoulder presses/arm
1 set:
:30 single-single-double
:20 side plank hold/side
5 dumbbell shoulder presses
– Hold the top of each rep for :03.
1 set:
:30 double-unders
:20 hollow hold
10 dumbbell shoulder presses
– Cycle reps quickly.
Specific Warm-Up:
1 set:
50-meter farmers carry
– Each partner performs 50 meters.
PARTNER WOD:
For time with a partner:
160 double-unders
160 AbMat sit-ups
160 double-unders
160 DB push presses (35/50 lb)
160 double-unders
400-m DB farmers carry
– Split the work as desired.
– Use two dumbbells.
Intended Stimulus: 18-28 Minutes
Intermediate:
For time with a partner:
100 double-unders
100 AbMat sit-ups
100 double-unders
100 DB push presses (20/35 lb)
100 double-unders
400-m DB farmers carry
– Split the work as desired.
– Use two dumbbells.
Beginner:
For time with a partner:
100 single-unders
80 AbMat sit-ups
100 single-unders
80 DB push presses (10/15 lb)
100 single-unders
200-m DB farmers carry
– Split the work as desired.
– Use two dumbbells.
Home Workout:
For time with a partner:
160 double-unders
160 AbMat sit-ups
160 double-unders
160 dumbbell push presses (35/50 lb)
160 double-unders
400-meter dumbbell farmers carry
– Split the work as desired.
– Use two dumbbells.
Movement scaling options:
Double under: Reps, power singles, single-unders, substitutions
Ab mat sit up: Reps, foot-anchored sit-ups, plank shoulder taps
DB push press: Load, reps, dumbbell shoulder press
Farmers carry: Load, distance, substitutions
Cool down:
Accumulate:
1:00 foam roll calves
1:00 cobra stretch