Partner Warm Up:
On an 8:00 clock:
Partner 1 | 100-m run + 50-ft bear crawl
Partner 2 | Cossack squats, plank hold, samson lunges, hollow rocks
– One partner runs and bear crawls while the other AMRAPs one movement at a time.
Specific Warm-Up :
Double-Unders Progression/Practice
BENCHMARK WOD: ANNIE
For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups
Intermediate:
Same as Rx
Beginner:
For time:
50-40-30-20-10 reps of:
Single-unders
Feet-anchored sit-ups
HOME WOD:
Equipment:
For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups
Bodyweight:
For time:
50-40-30-20-10 reps of:
Hops to a low target (2-3″)
Sit-ups
Movement scaling options:
Double-unders: Reps, speed steps, single-unders
Sit-ups: Reps, feet-anchored, dead bugs, shoulder taps
Scale-up: Strict ab mat sit-ups, toes-to-bars (25-20-15-10-5)
No equipment option:
For time:
5 shuttle runs (30 ft)
50 sit-ups
4 shuttle runs (30 ft)
40 sit-ups
3 shuttle runs (30 ft)
30 sit-ups
20 shuttle runs (30 ft)
20 sit-ups
1 shuttle run (30 ft)
10 sit-ups
Post-Workout Skill Work:
3 sets:
200-m jog
600-m run