Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD “VALKYRIES”
7 Rounds (20 Minutes Total)
Each Round is 2 Minutes of:
-20 Kettlebell Overhead Swing
-Max Reps Burpee Box Jump Over
Rest 1 Minute Between Rounds
Suggestions
Men: 20-24″ Box | 40-55# KB/DB
Women: 16-20″ Box | 25-35# KB/DB
Goal: 70-100 REPS
Coaches Notes
This is an evolution of the famous 100 burpee box jump over workout aka Kronos. We’ve added in some swings to the mix for your enjoyment! You should get about a minute for burpee box jump overs each round which means the swings are completed in a minute or less each time. Choose a weight you can perform 20 reps in 1-2 sets the whole way. To hit the goal, you’ll need to complete 10-15 burpee box jump overs per round.
We want everyone to hit the goal. So, customize by adjusting the load of the swing, going with eye level swings, the height of the jump, and/or your burpee variation.