Warm Up:
2 sets
:20 jumping jacks
:10 rest
:20 inchworm + push-ups
:10 rest
:20 air squats
:10 rest
:20 scap pull-ups
:10 rest
Specific Warm-Up:
1 set:
2 box step-ups
3 box jumps (step down)
5 jumping pull-ups
3 Russian kettlebell swings
3 kettlebell swings
4 walking-lunge steps
3 hanging leg raises
3 knees-to-elbows
3 shoulder presses
3 push presses
3 GHD hip extensions
5 wall-ball shots
3 burpees
5 double-unders
BENCHMARK WOD: FILTHY 50
For time:
50 box jumps (20/24 in)
50 jumping pull-ups
50 KB swings (26/35 lb)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (35/45 lb)
50 GHD hip extensions
50 wall-ball shots (14/20 lb) (9/10 ft)
50 burpees
50 double-unders
Intermediate:
For time:
40 box jumps (20/24 in)
40 jumping pull-ups
40 KB swings (26/35 lb)
40 walking-lunge steps
40 knees-to-elbows
40 push presses (35/45 lb)
40 GHD hip extensions
40 wall-ball shots (14/20 lb) (9/10 ft)
40 burpees
40 double-unders
Beginner:
For time:
30 box step-ups (20 in)
30 ring rows
30 Russian KB swings (18/26 lb)
30 walking-lunge steps
30 hanging knee raises
30 push presses (15/25 lb)
30 good mornings
30 wall-ball shots (6/10 lb) (9/10 ft)
30 burpees
30 single-unders
Home Workout:
For time:
50 object jump-overs (20/24 in)
50 single-arm dumbbell hang power cleans (35/50 lb)
50 dumbbell swings
50 walking-lunge steps
50 lying knees-to-elbows
50 single-dumbbell push presses
50 Superman arch-ups
50 single-dumbbell thrusters
50 burpees
50 double-unders
Movement scaling options:
Box jumps: Reps, step-ups
Jumping pull ups: Reps, height
KB swings: Reps, load
Walking lunges; Reps
Knees to elbows: Reps, hanging knee raises, sit-ups
Push press: Reps, load
GHD hip extensions: Reps, arch-ups, unweighted good mornings
Wall balls: Reps, load, height
Burpees: Reps, up-downs
Double unders: Reps, timed attempts, single-unders
Cool down:
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)