Warm Up:
1 set:
50 single-unders
10 plank up-downs
10 single-arm dumbbell presses/arm
50-ft walking lunges
1 set:
50 single-unders, faster
10 plank up-downs
5 double-dumbbell shoulder presses (hold for :03 overhead)
25-ft double-dumbbell front rack walking lunges, slow
1 set:
50 single-unders, fastest
10 plank up-downs
10 double-dumbbell shoulder presses
25-ft double-dumbbell front rack walking lunges, fast
Skill Work:
EMOM 8:
:10-:20 handstand hold
WOD:
3 rounds for time:
15 DB push presses (35/50 lb)
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs.
Intended Stimulus: 4-8 Minutes (sprint workout)
Intermediate:
3 rounds for time:
15 DB push presses (20/35 lb)
50-ft DB front rack walking lunges
30 double-unders
– Use two DBs.
Beginner:
3 rounds for time:
15 DB push presses (10/15 lb)
50-ft DB front rack walking lunges
50 single-unders
– Use two DBs.
Home Workout:
3 rounds for time:
15 dumbbell push presses (35/50 lb)
50-ft dumbbell front rack walking lunges
50 double-unders
– Use two dumbbells.
Movement scaling options:
DB push press: Load, dumbbell shoulder presses, push-up (overhead limitation)
DB front rack walking lunge: Load
Double-under: Reps, single-unders
Cool down:
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot