Specific Warm-Up:
3 sets:
5 deadlifts
– Build to workout weight.
WOD:
For time:
150 double-unders
125 air squats
100 sit-ups
75 push-ups
50 pull-ups
25 deadlifts (170/250 lb)
Intended Stimulus: 15-22 Minutes
Intermediate:
For time:
100 double-unders
100 air squats
75 sit-ups
50 push-ups
35 pull-ups
25 deadlifts (115/175 lb)
Beginner:
2 rounds for time:
50 single-unders
30 air squats
25 sit-ups
20 push-ups from the knees
15 ring rows
10 deadlifts (55/75 lb)
Home Workout:
For time:
150 double-unders
125 air squats
100 sit-ups
75 push-ups
50 dumbbell deadlifts (35/50 lb)
25 dumbbell bent-over rows (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Double unders: Reps, single-unders, penguin taps
Air squats: Reps, squats to a target
Sit ups: Reps, foot-anchored sit-ups
Push ups: Reps, push-ups from the knees, push-ups with hands on a 30-inch box
Pull ups; Reps, jumping pull-ups, ring rows
Deadlifts: Load, reps, sumo deadlifts
Cool down:
1 set
1:00 child’s pose
1:00 banded shoulder stretch/arm