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:
Every 3 Minutes for 15 Minutes
-18 Alternating Dumbbell Farmer Step Up
-12 Burpee
(Upon completion of each round, rest for the remainder of each 3 minutes) This will be 5 rounds total.
Suggestions
Men: 40-50# DBs | 20-24″ Box Women: 25-35# DBs | 16-20″ Box
Goal: 1:25-2:00
Coaches Notes
Cute little couplet (that’s a workout with only two movements in it – get it COUPLEt *winky face*).
Let’s address the step ups first. Choose a dumbbell weight AND a box/step height that will allow you to do these 18 reps in 1-2 sets. That means either going unbroken OR taking a quick break at – or just after – the halfway point (reps 9-12). You should be moving on from these in a minute or less. (Remember: 18 alternating reps means 9 per leg.)
Last but not least, the burpees. We want you to #sendit on these 12 reps. Get them done as quickly as you can. Earn your rest before the next round starts. These should (like the step ups) take no longer than a minute. If they are, consider customizing the movement to a variation you can work through quicker OR reduce the reps slightly.