Tuesday October 8, 2024

“Pay attention to the present, you can improve upon it.” -Paulo Coelho 

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.