Warm Up:
1 set:
:30 single-unders
3 inchworms
10 seated leg raises (easy)
10 strict hanging knee raises
1 set:
:30 speed singles
3 inchworms
10 seated leg raises (moderate)
5 strict hanging tuck-ups
1 set:
:30 power singles
3 inchworms
10 seated leg raises (hard)
3-5 strict toes-to-bars
Skill Work:
3 sets for completion:
5-10 strict toes-to-bars
WOD:
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
– 15:00 time cap.
Intended Stimulus: 8-12 Min
Intermediate:
10 rounds for time:
12 KB swings (26/35 lb)
15 double-unders
– 15:00 time cap.
Beginner:
7 rounds for time:
7 rounds for time:
8 KB swings (18/26 lb)
15 single-unders
– 15:00 time cap.
Home Workout:
10 rounds for time:
12 dumbbell swings (35/50 lb)
30 double-unders
– 15:00 time cap.
– Use one dumbbell.
Masters 55+:
10 rounds for time:
12 kettlebell swings (26/35 lb)
30 double-unders
– 15:00 time cap.
Movement scaling options:
KB swing: Load, reps, Russian kettlebell swing
Double unders: Load, reps, Russian kettlebell swing
Cool down:
1 set:
1:00 lacrosse ball foot/side
1:00 standing pike stretch