Specific Warm-Up:
2 rounds:
5 thrusters
2 toes-to-bars
5 double-unders
– Build in thruster load and use workout variations.
WOD:
Every 5:00 for 5 rounds:
10 thrusters (75/115 lb)
10 toes-to-bars
20-cal bike
40 double-unders
– Rest the remainder of each round.
Intermediate:
Every 5:00 for 5 rounds:
10 thrusters (65/95 lb)
5 toes-to-bars
20-cal bike
20 double-unders
– Rest the remainder of each round.
Beginner:
Every 5:00 for 5 rounds:
10 thrusters (35/45 lb)
10 hanging knee raises
12-cal bike
20 single-unders
– Rest the remainder of each round.
Home Workout:
Every 5:00 for 5 rounds:
10 dumbbell thrusters (35/50 lb)
15 sit-ups
200-meter run
40 double-unders
– Rest the remainder of each round.
– Use two dumbbells.
Movement scaling options:
Thruster: Load, front squats, or push presses
Toes to bar : Reps, knees-to-chest, hanging knee raises, V-ups, lying leg raises
Bike: Calories, row or ski (same calories)
Double under: Reps, timed attempts, single-unders, 10 box step-ups
Cool down:
1 set:
1:00 frog stretch
1:00 seated pike stretch
1:00 cobra to down dog