PROGRAM A:

7 Rounds for Time AND Quality

30 Double Unders
5 WindMill + Overhead Lunge RIGHT
5 Windmill + Overhead Lunge LEFT
3 Wall Walks or Handstand Walks

RX Men: 40#
RX Women: 25#

RX + Men: 50 Double Unders / 50#
RX + Women: 50 Double Unders / 35#

For the Handstand Walk Option you can pick your distance.  Something between 15-30' Total.

Score: Total Time - Although today it's not about speed.  Just move well.

Goal: Good Movement Throughout

NOTES:

So the past few days - I should say weeks - have been SUPER high intensity.  I mean - that's kinda the point.  But today we slow down a little bit and get to work on some higher skill movements.  Feel free to scale this down as much as you need to and allow yourself to PRACTICE without worrying so much about time.  That means if you are new to double unders - you don't need to sub the hop over.  Just do double unders/attempts for 1 min every round in this workout.  Or cut the number to 15, but stick with it until you get 15 every time.

If you don't have double unders yet - you can either TRY for 1-2 min per round, or you can work singles or the regular scale of dumbbell hop overs.

For the windmill + overhead lunge - you will hold the dumbbell in your right hand to start.  You will press the dumbbell up to lock out with your bicep by your  ear.  Feet should be shoulder width apart.

Look up at your dumbbell or kettlebell and continue pressing into it.  Hinge at the opposite hip and allow your opposite arm to touch the leg.  Use your hand on your leg to guide you down as you keep pressing up and looking at the db/kb.  If you CAN - go all of the way to the ankle/floor.  Otherwise - stop where you start to feel like you are losing form.  Keep looking at the weight as you come back up.  Keep the heels down and legs pretty straight the whole time.  A slight bend in the leg that your hand is on is acceptable.

PROGRAM B;

7 Rounds for Time AND Quality

30 Double Unders
10 Overhead Squats
3 Wall Walks or Handstand Walks

RX Men: 75#
RX Women: 55#

RX + Men: 50 Double Unders / 95# +
RX + Women: 50 Double Unders / 65#+

If you are great at overhead squats and want to go heavier - go for it!

For the Handstand Walk Option you can pick your distance.  Something between 15-30' Total.

Score: Total Time - Although today it's not about speed.  Just move well.

Goal: Good Movement Throughout

NOTES:

So the past few days - I should say weeks - have been SUPER high intensity.  I mean - that's kinda the point.  But today we slow down a little bit and get to work on some higher skill movements.  Feel free to scale this down as much as you need to and allow yourself to PRACTICE without worrying so much about time.  That means if you are new to double unders - you don't need to sub the hop over.  Just do double unders/attempts for 1 min every round in this workout.  Or cut the number to 15, but stick with it until you get 15 every time.

If you don't have double unders yet - you can either TRY for 1-2 min per round, or you can work singles or the regular scale of dumbbell hop overs.

OVERHEAD SQUAT

For the wall walks you can lower the number to 1-2 if needed in order to keep form.  OR you may practice pike ups with feet on a bench/box etc.

PROGRAM C:

7 Rounds for Time AND Quality

30 Double Unders
3 Turkish Get Ups RIGHT
3 Turkish Get Ups LEFT
3 Wall Walks or Handstand Walks

RX Men: 30-40#
RX Women: 15-25#

RX + Men: 50 Double Unders / 45-50#
RX + Women: 50 Double Unders / 30-35#

Scale weight as MUCH as needed - down to a 2.5 lb plate in order to practice this!

For the Handstand Walk Option you can pick your distance.  Something between 15-30' Total.

Score: Total Time - Although today it's not about speed.  Just move well.

Goal: Good Movement Throughout

NOTES:

So the past few days - I should say weeks - have been SUPER high intensity.  I mean - that's kinda the point.  But today we slow down a little bit and get to work on some higher skill movements.  Feel free to scale this down as much as you need to and allow yourself to PRACTICE without worrying so much about time.  That means if you are new to double unders - you don't need to sub the hop over.  Just do double unders/attempts for 1 min every round in this workout.  Or cut the number to 15, but stick with it until you get 15 every time.

If you don't have double unders yet - you can either TRY for 1-2 min per round, or you can work singles or the regular scale of dumbbell hop overs.

I almost NEVER program Turkish get ups in workouts because you HAVE TO move slow.  Which means intensity isn't super high.  These are more of a strength/skill movement than anything.  But since today - that's what this workout is all about - here you go!

You will lie on the floor with the weight in your right hand. Press it up to lockout (like the top of a bench press).  Your right knee will be bent with the foot on the floor.  Your left arm will be out to the side and straight.  KEEP YOUR EYES ON THE WEIGHT THROUGHOUT THE MOVEMENT.

Roll onto your left elbow pressing into the weight in your right hand.  Come onto your left hand.  PULL your left leg back and through to the knee behind you (keep pressing and looking at that weight!).  Now you are in the bottom of a lunge.  Stand up with the weight still overhead.

On the way back down its reverse.  Step back with the left leg to the bottom of the lunge.  Place the left hand on the ground.  Sweep the left leg through to a sitting position.  Come down to the left elbow.  Roll back to a lying position.

3 on the right side then 3 on the left per round.

USE a 2.5 lb plate if you need

For the wall walks you can lower the number to 1-2 if needed in order to keep form.  OR you may practice pike ups with feet on a bench/box.