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
PULL UP/PUSH UP/SQUAT
1 Round
-25 Kipping Pull Up
-50 Push Up
-100 Air Squat
Strict Pull Up Option: 15 per round
Customizations:
PULL UP: Inverted rows, banded pull ups, feet on ground pull ups, dumbbell bent over rows
PUSH UP: Knee or elevated push ups Score: Total Time
Score to Pass Level 1:
Under 11 Minutes
Coaches Notes
If you are using a customization for pull ups and/or push ups on this one – make sure you choose something that is challenging! Remember – the goal of the diagnostics isn’t to pass by whatever means necessary, but to really test your fitness level in the various diagnostic workouts.
On this one, we will all have one movement that gives us the most trouble. This is your opportunity to find out what that is! Consider the squats will take you anywhere from 3-5 minutes, which means you will have somewhere between 6-8 minutes for the pull ups and push ups.
Since this is a test – you may even choose to start out with one version of the movement and stick with it as long as possible. You might just surprise yourself and make it the whole way through. Take good notes in the comments when you log, so you remember next time how you attacked this one.
Focus on great range of motion for all of the movements. Touch the chest and lock out completely on the push ups. Get the hips below the knee (use a target if you need to) and stand all of the way up on your squats!
Pro Tip: Break the push ups early and often. Keep the breaks SHORT. Don’t go to failure!