Warm Up:
50 ft of each:
Jog
Skipping high knees
Lateral shuffle
Toy soldiers
Samson lunges (10 then jog)
Crawling spiderman lunges (10 then jog)
Bear crawl
Bunny hop
Broad jump (5 then jog)
Burpee broad jump (5 then jog)
Specific Warm-Up:
1 set:
100-m run
:20 double-unders
1 set
200-m
:20 double-unders
– Athletes must be jumping rope by :55 to attempt the full 400-m run.
1 set:
400-m run
— Athletes must get to and PICK UP their jump rope by 1:40.
WOD:
5 sets x 2:00 for reps:
400-m run
Max double-unders in the remaining time
– Rest 1:00 between sets.
Intermediate:
Same as Rx
Beginner:
5 sets x 2:00 for reps:
200-m run
Max single-unders in the remaining time
– Rest 1:00 between sets.
HOME WOD:
Equipment:
5 sets x 2:00 for reps:
400-m run
Max double-unders in the remaining time
– Rest 1:00 between sets.
Bodyweight:
5 sets x 2:00 for reps:
400-m run
Max lateral hops (12 in)
– Rest 1:00 between sets.
Movement scaling options:
Run: Distance, substitutions
Double-unders: Single-unders
Indoor option:
5 sets x 2:00 for reps:
15 shuttle runs (25 ft)
Max double-unders in the remaining time
– Rest 1:00 between sets.
– 1 shuttle run = 50 total feet.
Post-Workout Skill Work:
3 sets:
30 GHD hip extensions
1:00 seated leg raise hold