The warm up is all about practicing double-unders, so bring a rope. If you don't have a rope available, you can do step ups onto a platform with a couple of steps. It's not quite the same, though, so only resort to that if you don't have any other options.
As for the work out, it's a modified version of a "Dirty 30" routine. You don't do the usual 3 rounds of ab work in a row, you only have to do 1 round at a time. However, to make up for that, you have to do all of your exercises with a weight. It's not exactly easy, but like I said, it's easier than doing 3 rounds in a row.
Warm Up
- 4 minutes of double-unders OR 4 minutes of platform steps
WoD
3 rounds of:
- 1 burpee with multiple push ups (30)
- 30 sit ups with weight
- 30 side-to-sides with weight
- 30 V-ups with weight
Exercises
- 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. - Platform steps
Set up a platform with 2 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. - Burpee with multiple push ups
If you're used to regular burpees, the only difference is how many push-ups you do per burpee. In this case, you do 30 push-ups for every burpee.
If you're not familiar with the technique, it's a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do 10 push ups, 4) jump back to the squatting position, 5) come up from squatting and do a jumping jack. - Sit Ups with Weight
Grab either a medicine ball or a single dumbbell (most guys used 15 lbs, most women used 10-12 lbs). Lie on your back, plant the soles of your feet on the ground (no butterfly position), holding the weight with your arms extended parallel to the ground; if you were standing, it’d be directly over your head. You don't want to actually touch the ground, but hold the weight a couple of inches above the ground. Do a sit-up, coming up so your torso is perpendicular to the ground. - Side-to-sides with Weight
Using the same weight, sit upright. Lift your legs a few inches off the ground, and swing the weight to one side. Kick with the opposite leg; if you swing the weight to your right, kick with your left (think of it as a slow bicycle kick). Then swing the weight to the opposite side & kick with the opposite leg. That's the full motion for a single rep. For added difficulty, lean back a little to force your abs to contract even more. - V-ups with Weight
Lie on your back, arms and legs extended parallel to the ground. Swing the weight up and bring your legs up at the same time, so that they both end up perpendicular to the ground. You’re supposed to touch the weight to your legs.
Scale down: Bend your knees, and only bring the weight to your knees when you come up. You're lifting less weight this way, so it's easier.
As always, have fun with it.
17:08, I was the slowpoke for this workout
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