Warm Up:
2 sets:
10 alternating Spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 air squats (squat therapy)
:20 rest
:40 jump rope
:20 rest
WOD:
Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots (14/20 lb) (9/10 ft)
– Rest the remainder of each interval.
– Score is the fastest round.
Intermediate:
Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots (14/20 lb) (9/10 ft)
– Rest the remainder of each interval.
– Score is the fastest round.
Beginner:
Every 3:00 for 5 rounds:
20 single-unders
10 wall-ball shots (6/10 lb) (9/10 ft)
– Rest the remainder of each interval.
– Score is the fastest round.
Home Workout:
Every 3:00 for 5 rounds:
40 double-unders
20 single-dumbbell thrusters (25/35 lb)
– Rest the remainder of each interval.
– Score is the fastest round.
Movement scaling options:
Double unders: Reps, speed steps, single-unders
Wall ball shots: Load, target height, med-ball squat or throw to target
Scale up: 60 double-unders, 40 double-unders with a weighted rope
Post-Workout Skill Work:
Rope climb practice on an 8:00 clock:
Set 1:
2:00 jump and grab (No Foot Hook)
Set 2:
2:00 jump and establish foot hook
Set 3:
2:00 jump, establish foot hook, and 1 pull
Set 4:
2:00 full rope climb