Warm-Up
10 Minutes of Quality:
1-Minute Bike at RPE 6
20 Double Unders
10 Dumbbell Snatches
20 Ring Rows
10 Wall Balls
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
For Time:
30-20-10
Wall Balls, 20#/14#
15-10-5
Calorie on the Bike
Then,
80 Double Unders
40 Dumbbell Snatch, 50#/35#
20 Chest-to-Bar Pull-Ups
40 Dumbbell Snatch, 50#/35#
80 Double Unders
Then,
30-20-10
Wall Balls, 20#/14#
15-10-5
Calorie on the Bike
Variation B:
For Time:
90-60-30
Mountain Climbers
45-30-15
Jumping Squats
80 Double Unders
40 Hand Release Push-Ups
20 Burpee Broad Jumps
40 Hand Release Push-Ups
80 Double Unders
Then,
90-60-30
Mountain Climbers
45-30-15
Jumping Squats
Workout Tip
For Variation A, make sure the load on the Wall Balls and Dumbbells is light enough to complete each set in 3 sets or less. Scale repetitions as needed. If Chest-to-Bar Pull-Ups need scaling, scale to Kipping Pull-Ups for the same repetitions or scale to 40 Ring Rows or 40 Bent Over Rows with a dumbbell. For Variation B, to perform a Burpee Broad Jump, perform a Burpee, then stand up and perform a Broad Jump, that will be one repetition.