Warm Up
5 Minutes of Rowing/OR Bike
Then…
2 ROUNDS:
-10 Hand Release Push Ups
-10 Good Mornings (with empty barbell)
-1 MIN. Jump Rope
WOD “Triton”
Every Other Minute on the Minute for 20 Minutes (10 Rounds Total)
-Min 1: 15 Double Unders / OR 30 Single Unders + Max Reps Push Up Tap + Tap
-Min 2: 15 Double Unders / OR 30 Single Unders + Max Reps Bent Over Row
Suggested Weight Men: 95# Suggested Weight Women: 65#
Score: Total COMBINED Reps of Push Up Tap + Taps and Bent Over Rows
Goal: 160-200 Reps+
COACHES NOTES
So the way this version works is you’ll complete 15 DU and as many push up+taps as you can from 0:00-1:00. Then from 1:00-2:00, you’ll do 15 DU and as many bent over rows as you can. Then you’ll go back to 15 DU and push up+taps in 2:00-3:00. Continue alternating back and forth until 20 minutes are up.
This ends up being 300 double unders . The goal here is to get 6-9 push up + taps and 10-15 bent over rows per round so you’ll want to have at least 40-45 seconds to complete those. Choose a weight and a push up variation that is sustainable. This is a lot of reps and you can expect the rep count to decrease a bit as the workout progresses. To save yourself from falling way off, consider breaking up the reps early or even from the beginning – for example, a set of 12 can be broken into 7-5 or even 4-4-4.
DOUBLE UNDERS
Your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It’s just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
– OR –
DB HOP OVER – Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.
CUSTOMIZATIONS
Skip Overs
PUSH UP + TAPS
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.
1 Rep = Push Up + Tap Right + Tap Left
CUSTOMIZATIONS
Push Ups
Elevated Push Up + Taps
BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted – pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row