udha
Warm Up:
Junkyard Dog Warm-Up
Specific Warm-Up:
1 set:
30 jumping jacks
10 alternating lunges
1 set:
30 mountain climbers
10 box step-overs
1 set:
100-meter jog
10 dumbbell box step-overs
WOD:
7 rounds for time:
200-m run
10 DB box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.
Intended Stimulus: 10-15 Minutes
Intermediate:
7 rounds for time:
200-m run
10 DB box step-overs (15/20 lb) (20/24 in)
– Use two dumbbells.
Beginner:
5 rounds for time:
200-m run
10 alternating walking lunges
Home Workout:
7 rounds for time:
200-meter run
10 dumbbell box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.
– Substitute with dumbbell farmers carry lunges if no object is available to step onto or over.
Movement scaling options:
Run: Distance, substitutions
Double DB box step overs: Load, box height, unweighted step-ups, walking lunges
Post-Workout Skill Work:
Accumulate:
25 strict pull-ups
– Advanced athletes add load.