Warm Up:
2 sets:
:20 single-unders
:20 hollow rocks
:20 squat hold
– Rest :10 between sets.
2 sets:
:20 single-single-double
:20 kipping leg raises
:20 air squats
– Rest :10 between sets.
2 sets:
:20 double-unders
:20 knees-to-chest
:20 goblet squats
– Rest :10 between sets.
SPECIFIC WARM-UP
Mini Round:
AMRAP 1:30:
4 DB thrusters
6 toes-to-bars
24 double-unders
BENCHMARK WOD: 20.2
AMRAP 20:
4 DB thrusters (35/50 lb)
6 toes-to-bars
24 double-unders
– Use two DBs.
Intermediate:
AMRAP 20:
4 DB thrusters (20/35 lb)
6 knees-to-armpits
:30 double-unders
– Use two DBs.
Beginner:
AMRAP 20:
4 DB thrusters (10/15 lb)
6 hanging knee raises
24 single-unders
– Use two DBs.
HOME WOD:
Equipment:
AMRAP 20:
4 DB thrusters
6 v-ups
24 double-unders
– Use two DBs
Bodyweight:
AMRAP 20:
4 weighted thrusters
6 weighted sit-ups
24 lateral line hops
Movement scaling options:
DB thruster: Load, DB push press, or DB squat, single-DB options
Toes to bar: “Almost” T2B, kipping knee raises, lying leg raises
Double-under: Reps, single-unders (x1)
Partner option:
AMRAP 25:
4 DB thrusters (35/50 lb)
6 toes-to-bars
24 double-unders
– Use two DBs.
– Partners alternate full rounds.
Cool down:
2 sets:
1:00 foam roll lower back
1:00 foam roll quads