The warm up is focused mostly on your legs, so be sure to stretch out your calves after you're done. You'll need them for the step-ups. Also, you're going to do a bunch of ab/core exercises, so make sure you're ready to go for those. If you put your hands on your lower back/hips and bend over backwards, that does a decent job of stretching out those muscles.
For the WoD itself, we tracked what the high mark was for each exercise. For everyone single one of these, at least one person managed to do more than 1 rep per second. Try to match that if you can. It may not be possible for every single exercise, but give it a shot.
Warm Up
2 rounds of:
- 30 seconds of jogging in place
- 30 seconds of front-back jumping jacks
- 30 seconds of high knees
WoD
Tabata this:
- 8 rounds of: 20 seconds of decline push ups, 10 seconds of rest
- 8 rounds of: 20 seconds of sit ups, 10 seconds of rest
- 8 rounds of: 20 seconds of side-to-sides, 10 seconds of rest
- 8 rounds of: 20 seconds of V-ups, 10 seconds of rest
- 8 rounds of: 20 seconds of platform steps, 10 seconds of rest
Exercises
- Front Back Jumping Jacks
Start with one leg in front of the other, then alternate. Jump back and forth between the two positions. As you do so, bring your arms up as if you were doing regular jumping jacks. It really is just like a jumping jack, the only real difference is that your legs move forward & backward instead of side-to-side. - 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. - Decline Push Ups
Despite the name, it's more like an incline bench press. Set up a platform with 3 risers on each side. Put your feet on the platform and your hands on the ground; your feet should be higher than your face. Do your push ups that way, with your chest touching the ground for each rep. - 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. - 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. As you do so, add bicycle kicks. If you're touching the ground on your right side, kick out your left leg (and vice versa). For added difficulty, lean back a little to force your abs to contract even more. - 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. - Platform Steps
Use the same platform as the decline push ups (3 risers 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. 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.
As always, have fun with it.
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