Warm Up:
200-m jog
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set:
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set:
10 unweighted good mornings
20 walking lunge steps
:30 up-downs
Skill Work:
Pre-workout:
10:00 to work up to heavy set of 4 front-rack step-back lunges from a rack.
WOD:
AMRAP 8:00:
8 left-arm single-DB front-rack step-back lunges (35/50 lb)
8 right-arm single-DB front-rack step-back lunges
48 double-unders
Intermediate:
AMRAP 8:00:
8 left-arm single-DB front-rack step-back lunges (25/35 lb)
8 right-arm single-DB front-rack step-back lunges
1:00 double-under attempts (up to 48)
Beginner:
AMRAP 8:00:
12 alternating step-back lunges
24 penguin taps
Partner option:
AMRAP 8:00:
Partner 1: 8 left-arm single-DB front-rack step-back lunges (35/50 lb)
Partner 1: 8 right-arm single-DB front-rack step-back lunges
Partner 2: Max double-unders
Switch
– While partner 1 completes 8 step-back lunges on each leg, partner 2 accumulates double-unders. When the lunges are complete, athletes switch movements.
Movement scaling options:
Single DB front rack step back lunges: Load, just bodyweight, step-ups
Double unders: Reps, 1:00 attempts, 24 penguin taps
Cool down:
Accumulate:
:30 tibialis anterior (shin muscle) foam roll/side
:30 calf stretch/side