WOD:
Every 3:00 x 8 rounds:
Odd rounds:
15 toes-to-bars
45 double-unders
Even rounds:
45 double-unders
12/15-cal row
Intermediate:
Every 3:00 x 8 rounds:
Odd rounds:
10 toes-to-bars
30 double-unders
Even rounds:
30 double-unders
12/15-cal row
Beginner:
Every 3:00 x 8 rounds:
Odd rounds:
10 hanging knee raises
45 single-unders
Even rounds:
45 single-unders
8/10-cal row
Home Workout:
Every 3:00 x 8 rounds:
Odd rounds:
15 V-ups
45 double-unders
Even rounds:
45 double-unders
15 shuttle runs
– 1 shuttle run is 25 ft out and back.
Movement scaling options:
Toes to bars: Reps, knees-to-chest, hanging knee raises, lying leg raises
Double unders: Reps, timed attempts, single-unders, substitutions
Row: Distance, bike or ski
Post-Workout Skill Work:
3 sets:
Suitcase carry, right (100 ft)
Suitcase carry, left (100 ft)
– Rest as needed.
– Athlete’s choice of moderate-to-heavy load.