Warm Up:
EMOM 6:
Min. 1 | :45 inchworm + push-ups
Min. 2 | :45 sumo-stance squats
Min. 3 | :45 row
Specific Warm-Up:
1 set:
5-10 push-ups
10 air squats
1 set:
5 kip swings
5 ring rows
3 kip swings + 3 kips
1-3 strict pull-ups (scale to ring rows)
3-5 kipping pull-ups
WOD:
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
20 pulls on the rower
– Score is the total number of reps + calories rowed.
Intermediate:
Same as Rx
Beginner:
AMRAP 20:
5 jumping pull-ups
10 push-ups from knees
15 air squats
20 pulls on the rower
– Score is the total number of reps + calories rowed.
Movement scaling options:
Pull-ups: Reps, jumping pull-ups, banded pull-ups, ring rows
Push-ups: Reps, knee push-ups, push-ups to an elevated surface
Air squats: Reps, reduce ROM
Row: Substitute with a bike or ski as needed
Limited equipment:
5 double DBbent-over rows
10 push-ups
15 air squats
1:00 of 25-ft shuttle runs
– Score is reps + number of shuttle runs completed.
Post-workout Skill Work:
3 sets:
400-m weighted run
– Rest 1:00 between runs
– Increase weight carried on each set.