Warm Up:
1 set:
:20 single-unders
5 inchworms
5 push-ups
1 set:
:20 power single-unders (high jump)
10 good mornings
5 lateral burpees over the bar (slow)
– Step up from the burpee.
1 set:
:30 double-under practice
10 good mornings
5 lateral burpees over the bar (fast)
– Jump up from the burpee.
Specific Warm-Up:
1 set:
20 double-unders
6 lateral burpees over the bar
5 deadlifts
WOD:
AMRAP 25:
40 double-unders
20 lateral burpees over the bar
10 deadlifts (155/225 lb)
– Rest 1:00 between rounds.
Intermediate:
AMRAP 25:
20 double-unders
15 lateral burpees over the bar
10 deadlifts (105/155 lb)
– Rest 1:00 between rounds.
Beginner:
AMRAP 25:
20 single-unders
15 burpees
10 deadlifts (65/95 lb)
– Rest 2:00 between rounds.
Home Workout:
AMRAP 25:
40 double-unders
20 lateral burpees over the DBs
15 DB deadlifts (35/50 lb)
– Rest 1:00 between rounds.
– Use two DBs.
Movement scaling options:
Double-unders: Reps, single-unders
Lateral burpees over the bar: Reps, steps over the bar, regular burpees
Deadlifts: Load, DB options, good mornings, hip extensions
Cool down:
1 set:
2:00 seated straddle stretch