WOD

Warmup

  • Jog 400m

3 Sets:

  • 50-75 Single Unders + 10-15 Double Unders
  • 5 Tap Swings on Pullup Bar + 2-3 Pullups (Kipping)
  • 10 Squats
  • 100′ Shuttle Run (yellow sign and back, faster pace)

Met-Con: “Emily”

10 Rounds For Total Time:

  • 30 Double Unders
  • 15 Pullups
  • 30 Squats
  • 100m Run
  • 2:00 Rest

TIMECAP: 52:00

SCALING GUIDE This workout is A LOT of volume. Scale liberally! Many athletes will want to suffer through this as RX’d even if they should not, because it’s a hero workout –  focus on pushing the intensity instead of slogging through the volume. Double Under: Athlete should be able to complete each round of 30 double unders in no more than 45 seconds. Scale repetitions accordingly. Scale movement to single unders, reps selected to fit within the same time frame. Pullup: Athlete should be able to complete each round of 15 pullups in no more than 45 seconds. Scale repetiitons accordingly. Scale movement to jumping pullups, reps selected to fit within the same time frame. Make sure athletes performing jumping pullup know to jump and quickly drop, not slowly lower themselves (especially important with so many reps!) Squat: Athlete should be able to complete each round of 30 squats in no more than 60 seconds. Scale repetitions accordingly. Scale LIBERALLY to avoid debilitating soreness, 300 is A LOT of squats! Run: Athletes should be able to complete 100m run in no more than 40 seconds each round. Scale distance accordingly.