WOD:
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
Intended Stimulus: 9-15 Minutes
Intermediate:
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats
Beginner:
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges
Home Workout:
Same as Rx
Movement scaling options:
Double unders: Reps, timed attempts, single-unders
Sit ups: Reps, timed plank holds, dead bugs
Push ups; Reps, push-ups from the knees, hand-elevated push-ups
Single leg squats: Reps, band-assisted single-leg squats, ankle-hooked single-leg squats, single-leg squats to a target, reverse lunges
Post-Workout Skill Work:
5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.