Workout Prep:
1 set:
10 AbMat sit-ups
5 burpees
10 dumbbell thrusters
– Use workout variations.
WOD:
75 reps for time of:
AbMat sit-ups
Straight into…
10-20-30 reps for time of:
DB thrusters (20/35 lb)
Burpees
Intended Stimulus: 7-12 Min
Intermediate:
60 reps for time of:
AbMat sit-ups
Straight into…
10-20-30 reps for time of:
DB thrusters (15/25 lb)
Burpees
Beginner:
30 reps for time of:
AbMat sit-ups
Straight into…
5-10-15 reps for time of:
DB thrusters (10/15 lb)
Burpees
Home Workout:
At-home option:
75 reps for time of:
AbMat sit-ups
Straight into…
10-20-30 reps for time of:
Dumbbell thrusters (20/35 lb)
Burpees
Movement scaling options:
Sit ups: Reps, timed plank holds
Dumbell thrusters: Load, reps, dumbbell front squats, dumbbell push presses
Burpees: Reps, up-downs
Post-Workout Skill Work:
Accumulate:
50 DB hang muscle cleans
– Rest as needed.