Warm Up:
1 set:
10 alternating soldier kicks
10 alternating Samson stretches
10 inch-worms
10 alternating reverse lunges
10 skier jacks
10 tuck jumps
10 sit-ups
10 alternating scorpion stretches
10 up-downs
Specific Warm-Up:
1 set:
200-m jog (conversation pace)
10 alternating box step-ups
1:00 plank hold
1 set:
200-m run (moderate pace)
10 box jumps (step down from the top)
20 Russian twist
1 set:
200-m run (workout pace)
10 box jumps (workout height)
10 sit-ups
WOD:
For time:
200-m run
40 box jumps (20/24 in)
40 sit-ups
200-m run
30 box jumps
30 sit-ups
200-m run
20 box jumps
20 sit-ups
200-m run
10 box jumps
10 sit-ups
Time Cap: 15 Minutes
Intermediate:
Same as Rx
Beginner:
For time:
100-m run
20 box jumps (20/24 in)
20 sit-ups
100-m run
15 box jumps
15 sit-ups
100-m run
10 box jumps
10 sit-ups
100-m run
5 box jumps
5 sit-ups
HOME WOD:
For time:
200-m run
40 jumps onto an object
40 sit-ups
200-m run
30 jumps onto an object
30 sit-ups
200-m run
20 jumps onto an object
20 sit-ups
200-m run
10 jumps onto an object
10 sit-ups
Movement scaling options:
Run: Distance, bike, row
Box jumps: Reps, height, step-ups
Sit-ups: Reps, plank hold (1:00/:45/:30/:15)
Partner option:
For time with a partner:
200-m run
40 synchro box jumps (20/24 in)
40 wall-ball sit-ups
200-m run
30 synchro box jumps
30 wall-ball sit-ups
200-m run
20 synchro box jumps
20 wall-ball sit-ups
200-m run
10 synchro box jumps
10 wall-ball sit-ups
Post-Workout Skill Work:
3 sets:
:30 plank hold on rings
– Rest :30
:30 seated leg raises
– Rest :30
– Ring should be about 6-inches off the ground.