Warm Up:
On a 3:00 clock:
5 kip swings
5 jumping ring dips or push-ups
5-calorie, row, bike, ski, or 10 jumping jacks
On a 3:00 clock:
10 kipping knee raises or lying toes-to-bars
5 kipping ring dips
5 squats + jump for height
Skill Work:
2-3 sets:
5 toes-to-bars (or variation)
5 ring dips (or variation)
WOD:
3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump
Then For Time:
2,000/1,600-m row
Intermediate:
3 rounds for reps and distance:
Max unbroken knees-to-chest
Max unbroken banded ring dips
Max distance broad jump
Then For Time:
2,000/1,600-m row
Beginner:
3 rounds for reps and distance:
Max unbroken hanging knee raises
Max unbroken box dips
Max distance broad jump
Then For Time:
1,200/800-m row
Movement scaling options:
Toes-to-bars: knee raises, lying toes-to-bars, sit-ups
Ring dips: push-ups, bench dips, band-assisted dips
Broad jumps: Intermediate to beginner athletes should scale to max distance in 3-5 small jumps.
Row: distance
Alternate Workout:
Toes-to-bars: 2:00 sit-ups
Ring dips: box dips, push-ups
Broad jumps: :30 high box jumps
2K row: C2 bike (4,000/3,200 m), Echo bike (5,000/4,000 m), Run (2,000 m),
Ski (1,800/1,400 m), Max distance rowed in 10:00
Cool down:
2 sets:
1:00 banded hamstring stretch / side
:30 seated torso twist / side
:30 scorpion stretch hold / side