Warm Up:
2 rounds:
200-m run (conversation pace)
10 leg swings/leg (forward and backward)
10 ring rows
2 rounds:
200-m run (a little faster)
10 box step-ups
10 box incline push-ups
2 rounds:
200-m run (a little faster)
10 reverse lunges
10 steps bear crawl
Specific Warm-Up:
Rope Climb Progression
DB Lunge Review
WOD:
EMOM 16:
Even minutes: 3 rope climbs
Odd minutes: 12 DB reverse lunges (35/50 lb)
– Use 2 DBs for the lunges, held as desired.
Intermediate:
EMOM 16:
Even minutes: 1 rope climb
Odd minutes: 12 DB reverse lunges (20/35 lb)
– Use 2 DBs for the lunges, held as desired.
Beginner:
EMOM 16:
Even minutes: 3 pull-to-stands
Odd minutes: 8 DB reverse lunges (10/15 lb or unweighted)
– Use 2 DBs for the lunges, held as desired.
HOME WOD:
Equipment:
EMOM 16:
Min. 1 | 10 DB hang clean and jerks
Min. 2 | 12 DB reverse lunges
– Use 2 DBs.
Bodyweight:
EMOM 16:
Min. 1 | 16 push-ups AFAP
Min. 2 | 16 weighted reverse lunges
Movement scaling options:
Rope Climb: Reps, range-of-motion (half climb), 3-1 strict pull-ups, 3-1 pull-to-stands
DB Reverse Lunge: Load, step-ups
Limited equipment option:
EMOM 16:
Even minutes: 12 DB bent over rows (35/50 lb)
Odd minutes: 12 DB reverse lunges
– Use 2 DBs for the lunges, held as desired.
Cool down:
2 sets:
:30 double forearm stretch
1:00 foam roll quads