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GENERAL WARM UP 5-15minutes
1 Round:
–50 Single Under or Jump Rope Variation
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–5 Roll Over V Sit
–10 Alt. Single-Leg Box Step Up
1 Round:
–50 Single Under or Jump Rope Variation
–10 Goblet Squat
–:20sec Bent Knee Hollow Hold
–10 Alt. Goblet Reverse Lunge
–:20sec Bent Knee Hollow Hold
–10 Scap Push Up
SPECIFIC WARM UP 15-25minutes
Alternating Box Step Up & Russian Swing Specific Warm-Up 1x:
–6 Alt. Goblet Box Step Up (light weight)
–6 Russian Swing
Ring Push Up Specific Warm-Up 1x:
–4 Ring Push Up (from knees)
–4 Ring Push Up (from toes & elevated if needed)
5 Rounds For Time:
12 Alternating Goblet Box Step Up (70/53)
12 Ring Push Up
12 Russian Swings (70/53)
48 Double Under
Goal: Sub 14 min
5 Rounds For Time Scaled Version:
12 Alternating Goblet Box Step Up (53/35)
12 Elevated Ring Push Up
12 Russian Swings (53/35)
60 Jump Rope Singles
Goal: Sub 14 min
5 Rounds For Time Minimal Gear Version:
12 Alternating Goblet Box Step Up (70/53)
12 Ring Push Up
12 Russian Swings (70/53)
48 Double Under
Goal: Sub 14 min
5 Rounds For Time Bodyweight Version:
12 Alternating Reverse Lunge to High Knee or Box/ Bench Step Up
12 Push-Ups
12ea Single Leg Glute Bridge
48 Lateral Hops
Tempo Work:
Ring Row
3 x 10 w/ :03 sec down and :03 sec up
Single Arm Strict Press
3 x 8/side w/ :03 sec down and :03 sec up
