Specific Warm-Up:
3 sets:
5 kettlebell deadlifts
5 Russian kettlebell swings
– Rest :15 between sets.
WOD:
For time:
50 double-unders
50 burpees
50 double-unders
40/50-cal row
50 double-unders
50 toes-to-rings
50 double-unders
50 Russian KB swings (35/53 lb)
50 double-unders
Intended Stimulus: 16-22 Minutes
Intermediate:
For time:
30 double-unders or :45 double-under attempts
35 burpees
30 double-unders or :45 double-under attempts
25/35-cal row
30 double-unders or :45 double-under attempts
35 toes-to-rings
30 double-unders or :45 double-under attempts
35 Russian KB swings (35/53 lb)
30 double-unders or :45 double-under attempts
Beginner:
For time:
30 single-unders
20 burpees
30 single-unders
15/20-cal row
30 single-unders
20 lying leg raises
30 single-unders
20 Russian KB swings (12/18 lb)
30 single-unders
Home Workout:
For time:
50 double-unders
50 burpees
50 double-unders
800-meter run
50 double-unders
50 V-ups
50 double-unders
50 Russian kettlebell swings (35/53 lb)
50 double-unders
Movement scaling options:
Double unders: Reps, timed attempts, high-jump single-unders, single-unders, penguin taps, toe-taps to a plate, bike, row, or ski
Burpees: Reps, up-downs
Rowing: Distance, substitutions
Toes to rings: Reps, knees to armpits, hanging leg raises, lying leg raises, V-ups, and sit-ups. Use a pull-up bar if the dynamic apparatus of the rings is too demanding.
Russian KB swings: Load, reps, kettlebell deadlifts
Cool down:
1 set:
1:00 calf stretch/leg
1:00 Cobra stretch