Warm Up:
Jump-Rope Warm Up
Specific Warm-Up:
Push Press Progression
WOD:
Every 3:00 x 7 sets for load:
50 double-unders
5 push presses
Intermediate:
Every 3:00 x 7 sets for load:
20 double-unders
5 push presses
Beginner:
Every 3:00 x 7 sets for load:
50 single-unders
5 push presses
HOME WOD:
Equipment:
7 x 1:00 rounds for reps:
50 double-unders
Max-reps DB push presses
– Rest 2:00 between rounds.
Bodyweight:
7 x 1:00 rounds for reps:
50 mountain climbers
Strict handstand push-ups
– Rest 2:00 between rounds.
Movement scaling options:
Double-under: Reduce the reps, 50 single-unders
Push press: Keep the loading light, DB push press
Challenge: Take the bar from the floor, Attempt 1:00 of triple-unders or double-under crossovers
Cool down / Post-Workout Skill Work:
Accumulate:
30 Sots presses
– Add load as desired.