Warm Up:
2 rounds:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Samson lunges
10 jumping jacks
Specific Warm-Up
1 round:
25-ft down and back:
Running position drill
Running falling forward drill
EMOM 3:
100-m run
– Build in pace with each run.
WOD:
EMOM 10:
Even: row for max calories
Odd: 25 double-unders
Rest 5:00
For time:
1-mile run
Intermediate:
EMOM 10:
Even: row for max calories
Odd: double-under attempts
Rest 5:00
For time:
1-mile run
Beginner:
EMOM 10:
Even: row for max calories
Odd: 25 single-unders
Rest 5:00
For time:
1,200-m run
Home Workout:
Even: max-rep burpees
Odd: 25 double-unders
Rest 5:00
For time:
1-mile run
Movement scaling options:
Row: Calories on a SkiErg or AirBike
Double unders: :45 of attempts, single-unders
Run: Distance, substitutions
Cool down:
1 set:
:30 couch stretch/leg
:30 lacrosse ball roll calf/leg