Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
-Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs (not the same as a burpee, look up on you tube)
*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 “JUMBEE”
-100 Air Squat
-30 Barbell Deadlift
-60 Alternating Dumbbell Box Step Up & Over
-30 Barbell Deadlift
-100 Air Squat
Suggestions
Men: 135-185# | 40# DBs | 20-24″ Box/Step Women: 95-125# | 25# DBs | 16-20″ Box/Step
Goal: 13-19 Minutes
Coaches Notes
Yikes! This one will leave you wishing you had wooden legs!
You’ll likely be ambitious on that first set of squats. It’s OK to push yourself there, but be mindful of how they will affect the remainder of the workout. Aim to get those done in 3-4 minutes. When you come back to them at the end, just grit your teeth and keep moving. The last thing you’ll want to do again is squat, but you just gotta work through the burn until they’re done.
Go with a weight on the deadlifts that allows you to do those 30 reps in 2-3 sets. So you should be able to knock out 10-15 at a time without needing to rest.
The step up overs will likely be the most challenging part by far. Go with a weight AND height that allows you to do 10-15 reps in a minute. While it isn’t mandatory that you stand fully at the top of the box, it would probably help to keep your low back from tightening up. Try stepping up, standing fully, and turning around on top of the box so that you are stepping off backward.