Warm Up:
1 set:
:30 calories on any machine
:30 unweighted good mornings
:30 shuttle run
:30 alternating plank shoulder taps
– Complete all movements at a slow pace.
1 set:
:30 calories on any machine
:30 up-downs
:30 shuttle run
:30 alternating plank hip taps
– Complete all movements at a moderate pace.
1 set:
:30 calories on any machine
:30 burpees
:30 shuttle run
:30 alternating pike shoulder taps
– Complete all movements at a fast pace.
WOD:
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (35/50 lb)
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
Intermediate:
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (35/50 lb)
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
Beginner:
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (10/15 lb)
1:00 push-ups from the knees
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
Home Workout:
4 rounds for reps:
1:00 shuttle runs
1:00 alternating dumbbell snatches (35/50 lb)
1:00 hand-release push-ups
1:00 walking lunges
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
Movement scaling options:
Shuttle run: Effort, no-touch shuttle runs, substitutions
Alternating DB snatch: Load, hang dumbbell snatches, single-arm variations
Hand release push up:Hand-release push-ups from the knees, hand-elevated push-ups (no hand release)
Calories: Effort, substitutions
Cool down:
Accumulate:
2:00 reach, roll, and lift