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
*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:
6 Rounds
(12 Minutes Total)
Each round is 1:30
-40 Double Unders / 80 Single Unders
-Max Reps Weighted Step Ups
Rest 30 seconds between rounds
Suggestions
Men: 40# DBs | 20-24″ Box/Step Women: 25# DBs | 16-20″ Box/Step
Goal: 72-120 Reps
COACHES NOTES
To clarify, you will start a new round every 2 minutes but the round itself is 1:30. Make sure you get that thirty seconds of rest each time! To hit the goal, you are looking to get 12-20 weighted step ups per round. This means that the double unders or hop overs should take 30 seconds or less. Choose a load on the step ups that you won’t have to break more than once or twice in the time window for each round.
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!
CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)
WEIGHTED STEP UP
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don’t have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.
Make sure you choose a weight and a height that you are comfortable stepping up AND down.
CUSTOMIZATIONS
Dumbbell Lunges
Barbell Back Rack Step Ups
Unweighted Step Ups