Warm Up:
1 set:
:30 row (easy pace)
10 weighted med-ball sit-ups with straight legs
10 hanging knee raises
20 alternating lunges
1 set:
:30 row (moderate pace)
10 GHD sit-ups to parallel
10 knees-to-armpits
20 alternating single-leg squats to a box
1 set:
:30 row (workout pace)
10 GHD sit-ups
10 toes-to-bars
20 alternating single-leg squats
Specific Warm-Up: Calorie Test
2 sets:
1:00 max calorie row
Rest :30
WOD:
For time:
18/25-cal. row
20 GHD sit-ups
5 bar muscle-ups
18/25-cal. row
20 toes-to-bars
5 bar muscle-ups
18/25-cal. row
20 single-leg squats
5 bar muscle-ups
18/25-cal. row
20 walking lunges
5 bar muscle-ups
Time Cap: 20 Minutes
Intermediate:
For time:
15/21-cal. row
20 GHD sit-ups
5 pull-ups
15/21-cal. row
20 toes-to-bars
5 pull-ups
15/21-cal. row
20 single-leg squats
5 pull-ups
15/21-cal. row
20 walking lunges
5 pull-ups
Beginner:
For time:
9/12-cal. row
20 sit-ups
5 ring rows
9/12-cal. row
20 hanging knee raises
5 ring rows
9/12-cal. row
20 air squats
5 ring rows
9/12-cal. row
20 walking lunges
5 ring rows
Movement scaling options:
Row: calories
GHD sit-ups: Weighted med-ball sit-ups with straight legs, sit-ups
BMU: 1:00 of reps or attempts, chest-to-bar pull-ups, chin-over-bar pull-ups
Toes-to-bar: Knees-to-armpits, hanging knee raises
Single-leg squats: Single-leg squats to a box, reverse lunges
Walking lunges: Step-ups
Limited Equipment:
For time:
18/25-cal. row
20 weighted med-ball sit-ups
10 burpee pull-ups
18/25-cal. row
20 toes-to-bars
10 burpee pull-ups
18/25-cal. row
20 single-leg squats
10 burpee pull-ups
18/25-cal. row
20 walking lunges
10 burpee pull-ups
Cool down:
Accumulate:
1:00 groiner stretch/side
1:00 press-up hold