Warm Up:
1 set:
20 jumping jacks
10 alternating spiderman stretches
20 jumping jacks
10 alternating reverse lunges
20 jumping jacks
1 set:
10 wall-ball front squats
10 push-ups to down dog
1 set:
10 wall-ball push presses
10 up-downs
1 set:
10 wall-ball shots
10 bar-facing burpees
Specific Warm-Up:
1 set:
5 bar-facing burpees
5 wall-ball shots
5 ring dips
WOD:
5 rounds for reps:
On a 3:00 clock:
20 bar-facing burpees
20 wall-ball shots (14/20 lb) (9/10 ft)
AMRAP ring dips
– Rest 1:00 between rounds.
Intermediate:
5 rounds for reps:
On a 3:00 clock:
20 bar-facing burpees
20 wall-ball shots (10/14 lb) (9/10 ft)
AMRAP ring dips
– Rest 1:00 between rounds.
Beginner:
5 rounds for reps:
Every 4:00:
10 burpees
15 wall-ball shots (6/10 lb) (9/10 ft)
10 foot-assisted ring dips
Home Workout:
5 rounds for reps:
On a 3:00 clock:
20 bar-facing burpees
20 single-DB thrusters (20/35 lb)
AMRAP hand-release push-ups
– Rest 1:00 between rounds.
Movement scaling options:
Bar facing burpees: Reps, regular burpees, up-downs
Wall-ball shots: Load, DB thrusters, med-ball front squats (overhead limitation), med-ball push presses to target (squat limitation)
Ring dips: Reps (at least 6 reps per round), jumping ring dips, foot-assisted ring dips
Cool down:
1 set:
200-m recovery walk
2:00 foam roll quads