Regardless, today's WoD is below. For the warm up, you want to finish the 10-10-10 ab exercises as fast as possible, so you get more rest. If you don't finish in 60 seconds, just go right into the next round. That also means no rest, so it's harder that way.
As for the WoD itself, it is leg intensive, so make sure you've stretched out your legs. You don't want to hurt yourself. Also, do the double-unders if you can do them; you only want to substitute the tuck jumps if you either can't do the double-unders or there are no ropes available.
Warm Up
5 rounds of:
- 1 min of jumping rope (single-unders)
- 10 sit ups, 10 side-to-sides, 10 V-ups in 60 seconds or less (any left over time is rest)
WoD
5 rounds for time:
- 25 double-unders OR 25 tuck jumps
- 25 jump box
- 25 squat jumps
- 10 burpees with jump
Exercises
- Single-unders
This basically means jumping rope. The “single” refers to how many times the rope revolves around you each time you jump. Try to keep a steady rhythm, so that you can get all 100 done without stopping. - Side-to-side
Sit down, and lift your legs a few inches off the ground. Tap the ground on both the right & left side for a single rep. For added difficulty, lean back a little to force your abs to contract even more, and add bicycle kicks.
Scale down:Don't tap the ground. You still have to reach to either side of you so that you work your obliques. Not reaching as far makes it less of a strain on your muscles, though. - V-ups
Lie on your back, putting your hands parallel to the ground “above” your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a “V” shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back.
Scale down: Put your legs straight up in the air, and keep them there. Bring your upper body/torso up so you touch your toes. Your legs don't move during this
Scale down more: Move both your torso & your lower body, but bend your knees as your bring your lower body up. You only have to touch your knees this way, and your abs don't have to lift as much weight, so it's easier.
"V-ups" is a dirty word:: Do sit ups instead
Why do I agree to do these things?: Do crunches instead - Double-unders
Jumping rope, you want the rope to make two full revolutions each time you jump. The important part is actually the flick of your wrists, not so much how high you jump. If you worry too much about jumping higher, you’ll throw your rhythm off. If you need to, alternate between single and double-unders to keep a steady rhythm going. If you do that, though, only the double’s count. - Tuck jumps
Jump in the air, bring your hands out in front of you, and try to get your knees to hit your hands. We ran out of ropes, so this was what people did instead. - Jump box
Set up the stackable risers with a platform on top of them (most people usually use about 4, 6 is the highest anyone ever goes). Before you jump on it, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury.
Scale down: Step up & step down instead of jumping on the platform. - Squat jumps
Grab a weighted bar (guys usually use 15 lbs, women use 8-12lbs), and put it on your shoulders, behind your neck. Hold the bar where it feels the most comfortable, roughly around shoulder-width apart. Do a squat. As you come up, jump up in the air at least two inches. Coming back to standing is one rep. Try not to land flat-footed, that will add unnecessary impact on your joints. In practice, most people go right into the very next squat right after the jump. That's okay, but make sure you do a full squat as you do this.
Scale down:Just do a squat with the bar on your shoulders, leave out the jump - Burpee with jump
If you're used to regular burpees, the only real difference is you jump on to your platform at the end of it. That makes it harder because you're jumping higher than usual, and it also forces you to jump that height for every single rep. If you're unfamiliar with the technique, start standing & then drop down to touch the ground (knees should be fully bent). Jump into a push up position, and do the push up. Jump back to your squatting position. As you stand, jump on to your box/platform. Jump back off to finish the rep.
Scale down: Leave out the push up in the middle
Scale down more: Instead of jumping from squatting to push up position, bring your legs back one at a time.
I found another dirty word: Step up & down from the platform instead of jumping.
I'm calling *you* dirty words when I see you: Squat down, stand back up. Step on the platform, and step back down. This should be a last resort, so don't scale down this far unless you're in the later rounds.
As always, good luck & have fun with it.
Time: 15:06
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