Warm Up:
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders
1 set:
10 KB good mornings
10 box step-ups (20/24 in)
:20 double-unders or single-unders
Skill Work:
5×10 suitcase deadlifts
WOD:
5 rounds for time:
40 double-unders
30 box step-ups (20/24 in)
20 KB swings (35/53 lb)
Intended Stimulus: 12-18 Minutes
Intermediate:
5 rounds for time:
:30 double-under attempts
30 box step-ups (20/24 in)
20 KB swings (26/35 lb)
Beginner:
5 rounds for time:
:30 penguin hops
20 box step-ups (20/24 in)
10 Russian KB swings (26/35 lb)
HOME WOD:
Equipment:
5 rounds for time:
40 double-unders
30 step-ups (knee height)
20 DB swings
Bodyweight:
5 rounds for time:
40 hops to a low target (3 in)
30 step-ups (knee height)
20 up-downs
Movement scaling options:
Double-unders: :30 of double-unders, 40 single-unders
Box step-ups: Reps, height, alternating lunges
KB swings: Load, range of motion, KB deadlifts
Partner option:
AMRAP 15:
40 double-unders (same time)
30 synchronized box step-ups (20/24 in)
40 KB swings (35/53 kg)
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves