Warm Up
5 Minute Row/Bike
Then...
2 Rounds:
-10 Jumping Air Squats
-10 Scap Pull Ups
-5 Strict Pull Ups
-10 Box Step Ups
-5 Burpees
WOD:
2 Rounds
-15 Burpee Pull Ups
-Run/ OR Row 400 Meters
-20 Burpee Box Jumps
-Run/ OR Row 400 Meters
Rest 3 Min Between Rounds Score: Total Time
Goal: 20-26 Min
COACHES NOTES
Each round should take 8-12 minutes. Choose a variation on the burpee pull ups that you can complete 15 reps in 2:00-3:00. Choose a burpee customization and box height that you can complete the burpee box jumps in around 3 minutes each time.
Remember you get to rest for 3 minutes in between rounds so you should have enough time to recover and push the pace in both rounds.
BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
– OR –
BURPEES + BENT OVER ROWS
Perform 15 burpees then 15 bent over rows. For the bent over rows, start standing with the dumbbells at your sides. Set up by lowering the dumbbells to just below the knee – make sure you’re keeping your back flat, chest proud, and belly tight. From here, keeping the torso position set and the chest lifted – pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Burpee + Jumping Pull Up
15 Burpees + 15 Ring Rows
400M RUN
You’re working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes – 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.
BURPEE BOX JUMP
Place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.
Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.
– OR –
BURPEE DB JUMP OVER
Lay your dumbbell down or stand it upright. Facing your dumbbell, perform a burpee then jump over it. That’s 1 rep. Turn around and repeat.
CUSTOMIZATIONS
Burpee Jump Over
Burpee Step Up