Warm Up:
1 set:
200-meter jog
10 alternating Spiderman stretches
10 air squats
1 set:
100-meter jog
10 push-ups to down dog
10 wall-ball front squats
1 set:
200-meter run
10 up-downs
10 med-ball push presses to target
– Use the same target as your workout target.
1 set:
100-meter run
10 wall-ball facing burpees
10 wall-ball shots
Specific Warm-Up:
3-4 sets:
3 hang squat cleans
– Rest 1:00 between sets.
WOD:
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (14/20 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (125/185 lb)
Intermediate:
On a 15:00 clock:
40 bar-facing burpees
40 wall-ball shots (10/14 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (95/135 lb)
Beginner:
On a 15:00 clock:
30 bar-facing burpees
30 wall-ball shots (10/14 lb) (9/10 ft)
600-m run
Max-reps hang squat cleans in the remaining time (35/45 lb)
Home Workout:
On a 15:00 clock:
50 dumbbell-facing burpees
50 single-dumbbell thrusters (25/35 lb)
800-meter run
Max-reps dumbbell hang squat cleans in the remaining time (35/50 lb)
– Use one dumbbell for the thrusters.
– Use two dumbbells for the hang squat cleans.
Movement scaling options:
Bar facing burpee: Reps, burpees or up-downs in place
Wall-ball shot: Load, reps, dumbbell thruster, med-ball front squat, med-ball push press to target
Run: Distance, bike, row
Hang squat clean: Load, dumbbell hang squat clean, hang power clean
Cool down:
1 set:
1:00 foam roll quads
1:00 couch stretch/leg