WOD:
4 rounds for reps:
1:00 KB swings (35/53 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
Intermediate:
4 rounds for reps:
1:00 KB swings (26/35 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
Beginner:
4 rounds for reps:
1:00 KB swings (18/26 lb)
1:00 single-unders
1:00 foot-assisted strict pull-ups
1:00 rest
Home Workout:
4 rounds for reps:
1:00 single-dumbbell swings (35/50 lb)
1:00 double-unders
1:00 up-downs to a target (12 in)
1:00 rest
– Use one dumbbell.
Masters 55+ option:
4 rounds for reps:
1:00 kettlebell swings (26/35 lb)
1:00 double-unders
1:00 pull-ups
1:00 rest
Movement scaling options:
KB swings: Load, Russian kettlebell swings, kettlebell deadlifts
Double under: Attempts, single-unders
Kipping pull up: Banded strict pull-ups, ring rows
Cool down:
1 set:
200-meter recovery walk
1:00 calf stretch/side