Warm Up
5 Minutes of Rowing OR Bike
THEN…
3 Rounds:
-5 Good Mornings 5 Burpees
-10 light KB swings
THEN…
-2 Minutes of Jump Rope
WOD: In Teams of 2 Complete:
3 Rounds
-200 Double Unders / OR 400 Single Unders
-100 KB/DB Swings
-50 Burpees
One person works at a time. Break however you want!
IF YOU HAVE A CREW OF 3 TODAY COMPLETE:
3 Rounds
-300 Double Unders/ OR 600 Single Unders
-150 KB/DB Swings
-75 Burpees
One person works while the others rest.
Suggested Weight Men: 40-55# KB/DB Women: 25-35# KB/DB
Score: Total Time
Goal: 27-35 Minutes
COACHES NOTES
You and your partner are shooting to finish a round every 9-12 minutes. If you both go with double unders and one or both of you struggles to complete at least 50 within a minute (when fresh), consider reducing your half of the reps (or the overall reps if you both struggle). Choose a weight on the swings that you can complete 30 unbroken reps with. Don’t be afraid to push your sets a little considering you’ll have some rest time while your partner works. Find a pace or variation of the burpee that you can do 12-18 reps of within a minute!
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
KB/DB SWING
Hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don’t allow it to pull you forward. Keep those heels down!
CUSTOMIZATIONS
Eye Level KB/DB Swing
Plate Ground to Overhead
BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!
CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee