Warm Up:
1 set:
:45 bike
:45 shoulder taps
:45 sumo inchworm + push-ups
– Rest :15 between movements.
1 set:
:45 bike
:45 strict sit-ups
:45 cossack squats
– Rest :15 between movements
1 set:
:45 bike
:45 GHD sit-ups or v-ups/weighted sit-ups
:45 air squats (hold for :02 at the bottom of each)
Specific Warm-Up:
3 sets:
5-7 unbroken sumo deadlift high pulls.
– Build to workout weight
WOD:
3 x AMRAP 3:
20 sumo deadlift high pulls (75/115 lb)
20 GHD sit-ups
Max calorie bike in the remaining time
– Rest 1:00 between rounds.
Intermediate:
3 x AMRAP 3:
20 sumo deadlift high pulls (65/95
20 GHD sit-ups to parallel
Max calorie bike in the remaining time
– Rest 1:00 between rounds.
Beginner:
3 x AMRAP 3:
20 sumo deadlift high pulls (55/75 lb)
20 sit-ups
Max calorie bike in the remaining time
– Rest 1:00 between rounds.
HOME WOD:
Equipment:
3 x AMRAP 3:
20 DB sumo deadlift high pulls
20 feet-anchored weighted sit-up
Max burpees in the remaining time
– Rest 1:00 between rounds.
Bodyweight:
3 x AMRAP 3:
20 weighted sumo deadlift high pulls
20 weighted sit-up
Max burpees in the remaining time
– Rest 1:00 between rounds.
Movement scaling options:
Sumo Deadlift High Pull: Load, reps, DB options, sumo deadlift
GHD Sit-Up: Range of motion, reps, v-ups, weighted sit-up
Cal Bike: Bike substitutions, box step-ups
Limited equipment option:
3 x AMRAP 3:
20 sumo deadlift high pulls (75/115 lb)
20 medicine-ball weighted sit-ups (14/20 lb)
Max weighted box step-ups (14/20 lb) (20 in) in the remaining time
– Rest 1:00 between rounds.
Cool down:
Core:
EMOM 6:
Min. 1 | 10 KB side bends/side
Min. 2 | :30 v-ups
Stretching:
1 set:
1:00 cobra stretch
1:00 couch stretch/side
:30 adductor stretch/side