WOD:
For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
Time stimulus: Less than 10:00
Intermediate:
80 double-unders
10 toes-to-bars
60 double-unders
10 toes-to-bars
40 double-unders
10 toes-to-bars
20 double-unders
10 toes-to-bars
10 double-unders
10 toes-to-bars
Beginner:
For time:
80 single-unders
10 sit-ups
60 single-unders
10 sit-ups
40 single-unders
10 sit-ups
20 single-unders
10 sit-ups
10 single-unders
10 sit-ups
Home Workout:
For time:
100 double-unders
25 V-ups
80 double-unders
25 V-ups
60 double-unders
25 V-ups
40 double-unders
25 V-ups
20 double-unders
25 V-ups
Movement scaling options:
Double unders: Reps, high-jump single-unders, single-unders, toe-taps to a plate
TTB: Reps, attempts, kipping knee raises, lying toes-to-bars, sit-ups
Post-Workout Skill Work:
Accumulate:
2:00 double-KB front-rack hold
1:00 hollow hold
1:00 plank hold