The warm up is going to work your legs, so make sure you stretch out after you finish it. In particular, you'll want to stretch out your hips so that the rest of the WoD doesn't end up hurting you by accident. One way to do this is to kneel down, and then extend your left leg behind your right knee/leg. If you can, press your right hip to the ground and extend your left leg so that it's perpendicular to the rest of your body (and then vice-versa for the other side).
For the WoD, it's mostly abs and legs. Try not to substitute out the jump rope unless you absolutely have to. If you can't do the double-unders, you can do the single-unders, but you have to 5 times as many to make up for it.
Warm Up
3 rounds of:
- 30 seconds of jumping jacks
- 30 seconds of running in place
- 30 seconds of high knees
WoD
3 rounds of:
- 39 double-unders OR 195 single-unders OR 39 tuck jumps
- 39 sit ups
- 39 side-to-side
- 39 V-ups
- 39 squat jump box
- 39 overhead weighted lunge (right/left = 2)
Exercises
- High Knees
It's pretty much what it sounds like; run in place, only bring your knees up as you do that. You want to bring your knees up as high as possible. Also, stay on your toes the whole time. If you do land on your heels, it'll likely hurt, and it'll also slow you down. - 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. - 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. - Tuck jumps
Jump in the air, bring your hands out in front of you, and try to get your knees to hit your hands. This should only be an option if you don't know how to do double-unders or if you don't have a jump rope handy. - Sit ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up to about 45 degrees for each rep – it forces your abs to stay contracted, so it works them harder. Any more or any less, and you're doing less work.
Scale down: Put the soles of your feet flat on the ground instead of in the butterfly position.
Scale down more: Do crunches instead of sit ups. - Side to sides
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. - V-ups
Lie on your back, putting our 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. Some people call these "jack knives," if that helps at all.
Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way - Squat Jump Box
You'll need to set up 4-5 risers & a platform for this. Standing behind your platform, do an air squat. Make sure you go all the way down, so your thighs are parallel to the ground (or deeper than that if you can). As you come up from your squat, jump up on to the platform. Jump off of the box, and go back to standing to finish the rep.
In practice, you can start the very next rep in the same motion. When you jump off, go down directly into the squat for the next rep. If you do this, make sure to keep a good lumbar curve on your squat. You don't want to start leaning over, as that can strain your lower back after enough repetitions.
Scale down: Step off the box instead of jumping off. It's a little easier on your legs that way. - Overhead weighted lunges
Grab either a body bar or a single dumbbell (shoot for about 12-20lbs). Standing, hold the bar over your head with your arms locked. Your arms should make a “Y” shape with the rest of your body. You want the bar directly over your torso, so that your spine & the bar are lined up (the idea is to keep you from leaning forward on the actual rep). If you're using a dumbbell, you can't make a "Y", but you still want to keep your arms, torso, and spine lined up.
From this position, do lunges. This time around, each leg/side counts as a single rep. Keep your arms locked the whole time. If you need to rest, just put down the weight rather than bending your arms.
As always, have fun with it.
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