Warm Up:
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or bike.
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
Specific Warm-Up:
2 sets:
:40 calories on the machine
:20 rest
:40 double-unders
:20 rest
– Use workout options.
WOD:
AMRAP 12:
25/36 cal on any machine
72 double-unders
Intermediate:
AMRAP 12:
20/28 cal on any machine
50 double-unders
Beginner:
AMRAP 12:
12/17 cal on any machine
50 single-unders
Home Workout:
At-home option:
AMRAP 12:
400-meter run
72 double-unders
Masters 55+:
AMRAP 12:
25/36 calories on any machine
50 double-unders
Movement scaling options:
Calories: Use any machine available
Double unders: Reps, attempts, single-single-double attempts, single-unders
Post-Workout Skill Work:
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.