Warm Up
5 Minute Bike OR Row
Then…
3 ROUNDS (with empty barbell)
-10 KB Swings
-10 AB Mat Sit Ups
Then…
-2 Min Jump Rope
WOD 15 Min EMOM
(Every Minute on the Minute for 15 Minutes)
Min 1: 40 Double Unders/ 80 Singles
Min 2: 25 Eye Level (Russian) KB/DB Swings
Min 3: 25 Russian Twists
**You may choose to use a different weight for swings/twists Suggested Weight
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Goal: 15 Minutes
COACHES NOTES
The goal is to complete all 15 minutes but to make it challenging. You should get 10-15 seconds rest each minute. Getting more rest than that is not necessarily better so consider the extra challenge if that gets you closer to :45-:50 seconds of work each minute. As an example of scoring, let’s say that in minute 12:00-13:00 you only get 30 double unders in the minute. Move on the eye level swings and keep working for the entire 15 minutes. However, your score would be 12 because the Russian twists in minute 11:00-12:00 were the last minute in which all the work was performed. For today’s workout, there and back = 1 rep on the Russian twists.
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 each time.
CUSTOMIZATIONS
Lower Reps
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
EYE LEVEL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder- blades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don’t allow it to pull you forward. Keep those heels down!
CUSTOMIZATION
KB/DB Sumo Deadlifts
RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. There and back = 1 rep.
Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right – then the left. Keep your chest up the whole time, try to avoid rounding the spine.
CUSTOMIZATIONS
Unweighted Russian Twists
V-Ups
Weighted Sit Ups
Unweighted Sit Ups