WOD:
For time:
2:00 plank hold
400/500-m row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row
2:00 plank hold
Intended Stimulus: 11-16 Minutes
Intermediate:
For time:
1:30 plank hold
400/500-m row
20 V-ups
20 pull-ups
20 knees-to-chest
400/500-m row
1:30 plank hold
Beginner:
For time:
1:00 plank hold from the knees
200/250-m row
20 sit-ups
20 ring rows
20 hanging knee raises
200/250-m row
1:00 plank hold from the knees
Home Workout:
For time:
2:00 plank hold
400-meter run
30 V-ups
30 double-dumbbell hang power cleans (35/50 lb)
30 lying knees-to-elbows
400-meter run
2:00 plank hold
Movement scaling options:
Plank hold: Volume, plank hold from the knees
Row: Distance, substitutions
V-ups: Reps, range of motion, sit-ups
Pull ups: Reps, ring rows
Knees to elbows: Reps, knees-to-chest, knee raises, hollow rocks
Cool down / Post-Workout Skill Work:
Accumulate:
30-50 GHD hip extensions or good mornings