You'll need a jump rope for the warm up, so make sure you grab one. There isn't a prescribed substitution for this, but you can swap out jumping jacks if you don't have a choice. As is usual, you'll work your legs for a non-trivial amount of time, so be sure to stretch those muscles out after the warm up.
As for the WoD, you'll need to set up a platform in order to do the exercises. This WoD doesn't target any one group of muscles, but since you're doing 10 rounds, it'll definitely take its toll.
Warm Up
- 4 minutes of jumping rope
WoD
10 rounds for time of:
- 5 burpees
- 10 V-ups
- 15 incline push ups
- 20 single-arm dumbbell swings
- 25 dips
Exercises
- Burpees
It's a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump 2 inches off the ground.
Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping. - 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 - Incline Push ups
Set up a platform with stackable risers (minimum of 4 risers, the most anyone usually uses is 6). Do a push up with your feet on the ground, and your arms on the edge of the platform. Make sure you touch your chest to the platform as you come down, and fully extend your arms when you come back up. Keep yourself honest about your form even when you're tired, it's easy to not go all the way down on these reps. - Single-Arm Dumbbell Swings
Just like a kettle bell throw, but with a dumbbell (guys usually use 15-25lbs, women usually use 10-15lbs). Do a squat, keeping a good lumbar curve, and hold the dumbbell between your legs at about knee/thigh level. Stand up from the squat, and as you do that, swing your arm upward until your arm is almost directly over your head. If you do the motion correctly, your legs will drive most of the momentum, and you're essentially just standing & squatting. At no point should you bend over, that can hurt your lower back. If you get tired, it's preferable to stop for a bit than to do these reps with bad form.
For these, you want to work both arms evenly, so do half of your reps with each arm. Some people have a slight preference for starting off with your weak arm (the set gets easier as you go along that way), but the order doesn't really matter. So long as you do all of your reps and you work both arms evenly, you're good. - Dips
Set up a platform with 5 risers on each side. Position yourself so your arms are holding you up/off the edge of your platform, with your legs straight out in front of you. You should just be barely forward of the platform; your butt should practically touch the platform as you do your reps. If you come forward too far, you'll put unnecessary strain on your shoulders.
Lower yourself so that your butt touches the ground, and then raise yourself back to the starting position. That's 1 rep. If you do the exercise properly, you'll feel the exercise the most in your triceps.
Scale down: Bend your legs, and put your feet flat on the ground before doing your dips. Since you're lifting less weight this way, this makes the dips easier.
As always, have fun with it.
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