WOD:
5 rounds for time:
12 KB goblet squats (35/53 lb)
1 legless rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
6 strict pull-ups
Intended stimulus: 9-15 minutes
Intermediate:
5 rounds for time:
12 KB goblet squats (26/35 lb)
1 rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
3 strict pull-ups
Beginner:
5 rounds for time:
12 air squats
3 pull-to-stands
12 box step-ups (12/20 in)
3 ring rows
Home Workout:
5 rounds for time:
12 dumbbell goblet squats (35/50 lb)
12 alternating double-dumbbell renegade rows (35/50 lb)
12 single-arm dumbbell step-ups (20 in)
12 double-dumbbell bent-over rows
Movement scaling options:
KB goblet squats: Load, air squats to a target
Legless rope climbs: Height, reps, rope climbs with the legs, pull-to-stands
Single arm KB box step ups: Load, box height, unloaded box step-ups, lunges
Strict pull ups: Reps, banded strict pull-ups, foot-assisted pull-ups, ring rows
Post-Workout Skill Work:
3 sets:
5 KB windmills/arm
– Build in load, but only as quality mechanics allow.