Warm Up:
2 sets:
:30 unweighted good mornings
– Rest :10
:30 single-unders
– Rest :10
:30 jumping lunges
– Rest :10
Skill Work:
Build to heavy 3-rep deadlift
WOD:
10 x 1:00 rounds for reps:
3 deadlifts (205/315 lb)
Max double-unders
– Rest 2:00 between rounds.
Intermediate:
10 x 1:00 rounds for reps:
3 deadlifts (155/225 lb)
Max double-unders
– Rest 2:00 between rounds.
Beginner:
10 x 1:00 rounds for reps:
3 deadlifts (65/95 lb)
Max single-unders
– Rest 2:00 between rounds.
HOME WOD:
Equipment:
10 x 1:00 rounds for reps:
100-m sprint
Max double-unders
– Rest 2:00 between rounds.
Bodyweight:
10 x 1:00 rounds for reps:
100-m sprint
Max up-downs
– Rest 2:00 between rounds.
Movement scaling options:
Deadlifts: Load, range of motion, back squats
Double-unders: singles, C2 bike
Limited space option:
On a 30:00 clock…
Every 3:00 x 10 sets:
1:00 of…
3 deadlifts (205/315 lbs)
Max double-unders
– Pair athletes up and stagger partners at 0:00 and 1:30 to allow :30 of transition time between athletes.
Cool down:
Accumulate:
1:00 lacrosse ball foot roll/foot