Specific Warm-Up:
3 sets:
4 double-dumbbell step-ups
– Build to workout weight.
WOD:
For time:
400-m run
40 ring dips
30 deadlifts (125/185 lb)
20 double-DB step-ups (35/50 lb) (20/20 in)
400-m run
Intended Stimulus: 8-14 Min
Intermediate:
For time:
400-m run
40 jumping ring dips
30 deadlifts (105/155 lb)
20 double-DB step-ups (20/35 lb) (20/20 in)
400-m run
Beginner:
For time:
200-m run
20 foot-assisted ring dips
20 deadlifts (55/75 lb)
20 step-ups (20/20 in)
200-m run
Home Workout:
For time:
400-meter run
40 hand-release push-ups
35 double-dumbbell deadlifts (35/50 lb)
30 double-dumbbell walking lunges (35/50 lb)
400-meter run
Movement scaling options:
Run: Substitutions
Ring dips: Reps, jumping ring dips, foot-assisted ring dips
Deadlifts: Load, sumo deadlifts, dumbbell deadlifts
Double DB step ups: Load, box height, unweighted step-ups
Post-Workout Skill Work:
Low-ring support work