Warm Up
200 Meter Run
-Into-
2 Rounds of
5 Push Ups
10 Squats
15 Sit Ups
then
2 Rounds of
10 Good Mornings
10 Lunges
10 Ring Rows
Finish with 2 Minutes of
Skipping Practice
Movement Prep
Review Cardio Exercises
Review WOD Movements
WOD
Teams of 3
6 min Work / 1 min Rest Per Round
At each station, 1 person is on the cardio while the other 2 split the reps (1 working, 1 resting).
When the cardio athlete returns, they tag in and the next person goes to the cardio while the remaining 2 continue splitting the work.
Keep rotating for the full 6 minutes, then rest 1 minute and move to the next station.
Round 1
Cardio: 400m Ski
Work: 20 Burpees + 30 Wall Balls
Round 2
Cardio: 500m Row
Work: 30 KB Swings + 50 KB Lunges
Round 3
Cardio: 400m Run
Work: 100 ft Sled Push + 40 Slam Balls
Round 1
Cardio: 400m Ski
Work: 20 Burpees + 30 Wall Balls
(C: 20/14) (P: 14/10)
Round 2
Cardio: 500m Row
Work: 30 KB Swings + 50 KB Lunges
(C: 20/14) (P: 14/10)
Round 3
Cardio: 400m Run
Work: 100 ft Sled Push + 40 Slam Balls
(C: 20/15) (P: 15/10)
Round 4
Cardio: 800m Bike Erg
Work: 20 Push-ups + 20 Box Jumps
(C: 24/20) (P:20/20)
Round 5
Cardio: 21 cal Assault Bike
Work: 60 Air Squats + 80 Mountain Climbers
Round 6
Cardio: 100 Double Unders (P: 200 Singles)
Work: 30 Ring Rows + 60 Sit-ups
Cool Down & Dismissal
Equipment Break Down And Put Away
-Into If Time-
100m Walk
Seated T Spine Twist X 30 Seconds Per Side
Standing Quad Stretch X 30 Seconds Per Side
Calf Stretch X 30 Seconds Per Side
Arm Across Chest Shoulder Stretch X 30 Seconds Per Side
Single Arm Doorway Chest Stretch On Rig X 30 Seconds Per Side