Specific Warm-Up:
3 sets:
1-3 clean and jerks
– Build to workout load.
– Rest 1:00-1:30 between sets.
PARTNER WOD:EVA STRONG
5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks (135/205 lb)
400-m run
– Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.
Intended Stimulus: 15-25 Minutes
Intermediate:
5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks (105/155 lb)
400-m run
– Share the double-under, toes-to-bar, and clean and jerk reps as desired; complete the run together.
Beginner:
5 rounds for time with a partner:
24 single-unders
19 knees-above-hips
2 clean and jerks (35/45 lb)
400-m run
– Share all work evenly.
Home Workout:
5 rounds for time with a partner:
24 double-unders
19 V-ups
2 dumbbell complex sets
– Both partners perform 24 double-unders and 1 rep of the complex; share the V-ups as desired; complete the run together.
– 1 dumbbell complex = 5 dumbbell power cleans + 4 dumbbell shoulder-to-overheads + 3 dumbbell clean and jerks.
Movement scaling options:
Double unders: Reps, single-unders, penguin taps, substitutions
Toes to bar:Reps, knees-above-hips, V-ups
Clean and jerks: Load, hang clean and jerks, power cleans, dumbbell clean and jerks
Run: Distance, substitutions
Cool down:
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot