Warm Up:
1 set:
:30 bike (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1 set:
:30 bike (moderate pace)
10 knee push-ups
:30 active bar hang
1 set:
:30 bike (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 scap push-ups
1 set:
:30 bike (sprint pace)
:30 single-arm dumbbell overhead hold/arm
10 scap pull-ups
Specific Warm-Up:
2 sets:
7 calorie bike
7 dumbbell hang snatches, left-arm
7 dumbbell hang snatches, right-arm
– Rest 2:00 between sets.
– Use workout weight.
WOD:
For time:
5-10-15-20-25
Echo bike calories
DB hang snatches, left-arm (25/35 lb)
DB hang snatches, right-arm
Intended Stimulus: < 10 Minutes
Intermediate:
For time:
5-10-15-20
Echo bike calories
DB hang snatches, left-arm (15/25 lb)
DB hang snatches, right-arm
Beginner:
For time:
5-10-15
Echo bike calories
DB hang snatches, left-arm (10/15 lb)
DB hang snatches, right-arm
Home Workout:
For time:
5-10-15-20-25
Dumbbell hang snatches, left-arm (35/50 lb)
Dumbbell hang snatches, right-arm
– Perform 5 shuttle runs (25 feet out, 25 feet back) after each round.
– Use one dumbbell.
Movement scaling options:
Echo bike: Calories, bike alternatives
DB hang snatch: Load, reps
Post-Workout Skill Work:
Accumulate 10 reps of each movement per arm:
DB Turkish get-up + windmill