Warm Up:
1 set:
:30 mountain climbers
10 alternating step-ups
10 easy ring rows
5 box jumps, slow
10 strict AbMat sit-ups
– Step down from the box.
1 set:
:30 mountain climbers
10 alternating step-ups
10 single-ring ring rows
10 box jumps, fast
10 AbMat sit-ups
– Step down from the box.
Specific Warm-Up:
1 set:
12 box jumps
1 rope climb
8 GHD sit-ups
WOD:
5 rounds for time:
2 rope climbs
10 GHD sit-ups
20 box jumps (20/24 in)
– Step down from the box.
Intended Stimulus: 12-18 Minutes
Intermediate:
5 rounds for time:
1 rope climb
10 GHD sit-ups to parallel
20 box jumps (20/24 in)
– Step down from the box.
Beginner:
5 rounds for time:
3 pull-to-stands
10 hollow rocks
15 box step-ups (12 in)
– Step down from the box.
Home Workout:
5 rounds for time:
10 dumbbell power cleans (35/50 lb)
10 weighted sit-ups (15/20 lb)
20 box or object jumps (knee height)
– Use two dumbbells for the cleans.
– Use a light object for the sit-ups.
Movement scaling options:
Rope climbs: Reps, pull-to-stands, around the rings, ring-rows
GHD sit-ups: Range of motion, weighted AbMat sit-ups, AbMat sit-ups
Box jumps: Height, step-ups
Cool down:
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm