WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

10 Table Top Up/Downs

15 Glute Bridge Ups

30 Single-unders

Get your posterior chain firing, and focus on the skill and position of jumping rope.

1b) 10:00 – 24:00 – Every 2:00 x 7 sets:

10 Dumbbell Pause Front Squats

+

5 Dumbbell Jumping Goblet Squats

Perform this as a complex, hitting the 10 Front Squats, then dropping one Dumbbell, and moving to the Goblet position and performing the 5 Jumping Squats. Pause Squats should be a 2-3 second hold in the bottom. The Goblet Squats are still a full Squat with a jump at the top, athletes should be resetting their feet and position between each rep and not cycling the reps. Build loading each set as deemed fit.

1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 16 Dumbbell Front Rack Box Step-ups

Box height should be knee and hip in line when stepping on the box. Alternate legs each rep. Load as deemed fit.

1d) 35:00 – 45:00 – 10 minute AMRAP:

15 Burpee-to-Target

45 Heavy Rope Single-unders

Scale as needed.

Accessory:

2) Secondary Conditioning – Ski Erg – 5 rounds of:

500m @ Moderate Effort

250m @ Hard Effort

125m @ Active Recovery

Performed straight through, no rest between rounds.

3) Olympic Lifting – Clean From Blocks (Just Above the Knee): 2 Reps Every 1:00 x 12 sets

Work just above the knee. All reps full Squat. Build as heavy as deemed fit.

4) Gymnastics – Hanging Around the Worlds: 5 sets of 10

Rest 90-120 seconds between sets.

5) Trunk – Abwheel/Barbell Roll-Outs: 3 sets of 15

Rest 90-120 seconds between sets.

6) Posterior Accessory – Pause Curtsy Lunges: 5 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. If you’d like to add load, work with a Barbell in the back rack.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE