Warm Up:
1 set:
100-m jog
10 alternating Samson stretches
10 alternating soldier kicks
10 alternating plank reach-throughs
10 alternating Spiderman stretches
1 set:
100-m jog
20 double knee tucks in a plank
10 skips for height
10 skips for distance
20 mountain climbers
1 set:
100-m jog
10 up-downs
10 broad jumps
100-m jog backward
10 broad jumps
10 up-downs
100-m jog
Specific Warm-Up:
1 set:
20 walking lunges
:30 Assault bike
1 set:
20 jumping lunges
:30 Assault bike
1 set:
20 box step-ups (workout height)
:30 Assault bike
WOD:
4 rounds for reps:
1:00 max box step-ups (20/24 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds
Intermediate:
Same as Rx
Beginner:
4 rounds for reps:
1:00 max box step-ups (12/20 in)
1:00 max calorie assault bike
– Rest 1:00 between rounds
HOME WOD:
4 rounds for reps:
1:00 max step-ups (knee height)
1:00 max jumping air squats
– Rest 1:00 between rounds
Movement scaling options:
Box step ups: Height
Assault bike: Echo bike, C2 bike, jumping lunges, row, ski
Limited equipment option:
4 rounds for reps:
1:00 max box step-ups (20/24 in)
1:00 max jumping lunges
– Rest 1:00 between rounds.
Post-Workout Skill Work:
3 sets:
25 weighted GHD hip extensions