For the warm up, you should only substitute the platform step if you don't have a jump rope handy. For the push ups, sit ups, and squats, you want to finish as fast as you can. Any leftover time you have is rest. If you don't finish before the 60 seconds are up, just go into the next set of jump rope.
Also, the WoD is pretty leg-intensive, so you'll want to make sure that you don't cheat on the squats for the warm up. The idea behind those is actually to get your muscles ready for the lunges & box jump, so it's in your best interests to do them right.
Warm Up
3 rounds of:
- 60 seconds of jumping rope (either single or double unders) OR platform step
- 5 push ups, 10 sit ups, 15 air squats (in 60 seconds or less)
WoD
Round 1
- 50 lunges (both sides for 1 rep)
- 40 jump box
- 30 thrusters
- 20 burpees
- 10 sit ups
- 25 jumping jacks
- 40 lunges (both sides for 1 rep)
- 30 jump box
- 20 thrusters
- 10 burpees
- 25 jumping jacks
- 30 lunges (both sides for 1 rep)
- 20 jump box
- 10 thrusters
- 25 jumping jacks
- 20 lunges (both sides for 1 rep)
- 10 jump box
- 25 jumping jacks
- 10 lunges (both sides for 1 rep)
- 25 jumping jacks
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 jump for the full minute without stopping. - 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. - Platform Step
Set up a platform with 1 riser on each side. Step up onto the platform, one leg at a time, and then come back down one leg at a time. Stepping up with both legs & stepping down with both legs counts as a single rep. Even though it's only 1 riser, make sure you look down as you're doing this. After a while, your legs can feel tired enough where you'll slip if you're not careful. - Push ups
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.
Scale down: Do them on your knees - Sit ups
Keep your feet in butterfly position (heels touching each other) if you can, since that isolates your abs. Also, don’t go past 90 degrees as you sit up. In fact, try to stay at about 45 degrees – it forces your abs to stay contracted, so it works them harder. - Air squats
Make sure that when you go down, your thighs are at least parallel to the ground (you can squat farther down than parallel, but it's not required). You want to keep your weight on your heels the whole time, that will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep. - Lunges
Make sure you go all the way down on your lunges, and do a lunge on each side for a single rep. Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support as you get tired, you can use your hands to push up off of your lead leg. - Jump box
Set up the stackable risers with a platform on top of them (highest anyone used was 6 risers, lowest was 4). 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, to help prevent injury.
Jump up on to the platform, and stand straight up (you can also think of it as bringing your hips forward). You want both your feet to land flush on the platform. The idea is to not stay hunched over the whole time as you're doing your reps. Jump back down, and make sure your hips come forward as you're jumping down, too.
Scale down: Step up & step down instead of jumping on the platform. If you do step, make sure you alternate which leg is stepping up. Otherwise, you're only working one leg the whole time. - Thrusters
Grab two dumbbells - most guys used 15-20lbs, and most women used 8-10 lbs. Hold the weights up near your shoulders so your knuckles face away from you (this position is often called "racking" the weights). Do an air squat. As you come up, press the two dumbbells over your head, until your arms are fully extended. Push the weights straight up & down, since any horizontal motion will put undue stress on your shoulders. Bring the dumbbell back to the “racked” position to finish the rep. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the dumbbells, bring the weights back down before you start your next squat, and keep a good curve on your lower back the whole time. - Burpees
It’s a 4-step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position & do the push-up, 3) jump back to the squatting position, 4) come up & jump a couple of inches off the ground (touch your hands above your head).
Since we only had to do 30 of these total, you're not allowed to scale down that much.
Scale down: Cut out the push-up, so for steps 2 & 3, you just kick out your legs and then jump back to the squatting position
Scale down some more: Instead of kicking your legs out in the second step, step back with one leg & then the other. The end result is the same, but it’s not as tough. Still no push-up
As always, have fun with the WoD.
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