Warm Up:
Pizza Delivery Game
Pre-Workout Prep:
1-2 rounds:
:10 double-unders
:10 goblet squats
:10 lateral hops over the KB
WOD:
AMRAP 10:
20 double-unders
10 goblet squats (53/70 lb)
5 box jumps (24/30 in)
– Use a single KB for the squats.
Intermediate:
AMRAP 10:
:30 double-unders
10 goblet squats (35/53 lb)
5 box jumps (24/30 in)
– Use a single KB for the squats.
Beginner:
AMRAP 10:
20 single-unders
10 goblet squats (18/26 lb)
5 box step-ups (12/20 in)
– Use a single KB for the squats.
HOME WOD:
Equipment:
AMRAP 10:
20 double-unders
10 DB goblet squats
5 object jump overs (thigh height)
Bodyweight:
AMRAP 10:
50-m run
10 weighted goblet squats
5 object jump overs (thigh height)
Movement scaling options:
Double-under: 20-40 single-unders
Goblet squat: Reduce the loading and maintain the reps
Box jump: Scale to step-ups at a higher box before reducing to jumps at a lower box
Alternate Workout:
Substitute dumbbells in place of kettlebells.
Post-Workout Skill Work:
3 sets:
10 KB Bulgarian split squats/leg