Skill Work:
EMOM 8:
:15 triple-under practice
WOD:
3 x AMRAP 4:
3 rounds:
15 KB swings (35/53 lb)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
Intermediate:
3 x AMRAP 4:
3 rounds:
15 KB swings (35/53 lb)
15 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
Beginner:
3 x AMRAP 4:
3 rounds:
10 Russian KB swings (18/26 lb)
30 single-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
Home Workout:
3 x AMRAP 4:
3 rounds:
15 dumbbell swings (35/50 lb)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
Movement scaling options:
KB swings: Load, reps, Russian kettlebell swings
Double unders: Reps, single-unders, substitutions
Cool down:
1 set:
:45 calf stretch/leg
:45 standing quad stretch/leg