Warm Up
5 Minutes of Rowing/OR Bike
2 Minutes of Jump Roping
Then…
3 ROUNDS
-10 Push Ups
-10 Hang Cleans
-10 Front Squats (empty barbell or light DB’s)
WOD “Barbell Rhea”
5 Rounds
-40 Double Unders / 80 single under
-12 Squat Cleans
Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#
Goal: 9-15 Min
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
Hop Overs
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
Line Hops
BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!
You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.
Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.
To stand, lead with the chest and elbows. Stand fully for each rep.
CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat