Warm Up:
1 set:
1:00 jumping jacks
Specific Warm-Up:
10 alternating spiderman stretches
10 air squats
10 sit ups
10 push ups
10 ring rows
200m run
5 pull ups
WOD:
5 rounds for time:
200-m run
20 pull-ups
200-m run
20 push-ups
200-m run
20 sit-ups
200-m run
20 air squats
Time Cap: 35-45 Minutes
Intermediate:
4 rounds for time:
200-m run
20 pull-ups
200-m run
20 push-ups
200-m run
20 sit-ups
200-m run
20 air squats
Beginner:
3 rounds for time:
200-m run
10 jumping pull-ups
200-m run
10 push-ups
200-m run
20 sit-ups
200-m run
20 air squats
HOME WOD:
Equipment:
5 rounds for time:
200-m run
20 DB bent over rows
200-m run
20 push-ups
200-m run
20 sit-ups
200-m run
20 air squats
Bodyweight:
5 rounds for time:
200-m run
20 plank-ups
200-m run
20 push-ups
200-m run
20 sit-ups
200-m run
20 air squats
Movement scaling options:
Run: Distance, bike, row
Pull-Up: Jumping pull-ups, ring rows
Push-Up: Push-ups from the knees, push-ups from a box or bench
Sit up: Reps, :30 plank hold
Air squat: Reps, range of motion, alternating lunges
Alternate Workout:
5 rounds for time:
200-m run
20 pull-ups
200-m run
20 push-ups
200-m run
20 sit-ups
200-m run
20 air squats
– Run together.
– Split the pull-ups, push-ups, sit-ups, and squats as needed with one person working at a time.
Cool down:
1 set:
:45 lacrosse ball in lat/side
1:00 cobra stretch