Warm Up:
1 set:
1:00 on machine of choice (easy)
:30 hollow hold
:30 unweighted good mornings
100-ft bear crawl
1 set:
1:00 on machine of choice (moderate)
:30 hollow rock
:30 single-leg toe touches
100-ft walking lunge with :05 pause at the bottom
1 set:
1:00 on machine of choice (hard)
:30 ring support hold
:30 hip bridges
100-ft inchworm walk
Specific Warm-Up:
1 round:
6 kettlebell deadlifts, right arm
6 kettlebell deadlifts, left arm
6 kettlebell swings hip height, right arm
6 kettlebell swings hip height, left arm
6 Russian kettlebell swings, right arm
6 Russian kettlebell swings, left arm
– Rest :30 between movements.
WOD:
AMRAP 12:
10 calories on any machine
8 ring dips
6 single-arm Russian KB swings/arm (35/53 lb)
Intermediate:
AMRAP 12:
10 calories on any machine
4 ring dips
6 single-arm Russian KB swings/arm (26/35 lb)
Beginner:
AMRAP 12:
10 calories on any machine
4 foot-assisted dips
6 single-arm Russian KB swings/arm (18/26 lb)
Home Workout:
AMRAP 12:
10 up-downs to a 6-in target
8 deficit push-ups on a pair of dumbbells
6 single-arm dumbbell swings/arm (35/50 lb)
Movement scaling options:
Machine : Calories
Ring dip: Reps, foot-assisted ring dips, box dips
Single arm KB swing: Reps, foot-assisted ring dips, box dips
Post-Workout Skill Work:
Accumulate:
1:00 single-arm plank hold on the rings/arm
– Switch arms as needed.