
Specific Warm-Up:
1 set:
:30 arm circles forward
:30 arm circles backward
:30 leg swings/leg
:30 plate hops
1 set:
10 ring rows, easy
10 push-ups from the knees
:30 single-unders
1 set:
10 scap pull-ups
10 push-ups to down-dog
:30 double-under practice
1 set:
1-5 strict pull-ups
:20 wall walk or plank hold
:30 double-unders
WOD:
5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
– Complete 30 double-unders after each round.
Intended stimulus: 9-15 minutes
Intermediate:
5-10-15-15-15 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
– Complete 15 double-unders after each round.
Beginner:
3-6-9-12-15 reps for time of:
Ring rows
Single-DB push presses (15/20 lb)
– Complete 15 single-unders after each round.
Home Workout:
5-10-15-20-25 reps for time of:
Double-dumbbell hang power cleans (35/50 lb)
Single-dumbbell push presses (35/50 lb)
– Complete 30 double-unders after each round.
Movement scaling options:
Chest to bar pull ups: Reps, chin-over-bar pull-ups, jumping pull-ups, ring rows
Single DB push presses: Load, single-dumbbell shoulder presses
Post-Workout Skill Work:
Tabata Plank Hold