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 “DJOSER”
-400 Meter Run
-12 Dumbbell Box Step Up Over
-24 Barbell Power Clean
-12 Dumbbell Box Step Up Over
-30 Barbell Push Jerk
-12 Dumbbell Box Step Up Over
-24 Barbell Power Clean
-12 Dumbbell Box Step Up Over
-400 Meter Run
You can also do this version with:
-12 Sandbag Shoulder Box Step Up Over
-30 Sandbag Power Clean
-36 Sandbag Push Jerk
Suggestions
Men: 95# | 40# DBs | 20-24″ Box/Step Women: 65# | 25# DBs | 16-20″ Box/Step
Goal: 14-20 Minutes
Coaches Notes
Whoof!! True to its namesake, this workout is a pyramid! You’ll climb up one side and come down the other.
The step up overs take up the bulk of this workout. Make sure that you choose both a height and a weight that allows you to move steadily through these reps. If you decide to break up the 12 reps, it should only be to preserve your grip – but not necessarily because your legs are too tired. Every time you get to the other side of the box, that’s one rep.
The power cleans can be daunting. Just focus on 4-8 reps at a time and remember to breathe through each rep. It might help to give yourself 3 breaths between sets or a 10-second countdown to get back to work. Same idea goes for the push jerks, although you should be able to perform 8-12 reps at a time.