Over All Dynamic Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 BP Sit Ups
:10 Rest
:20 Scorpions
50ft Tip Toe walk
1 set:
:30 single-unders
:20 step back lunges + high knees/leg
5 elbow insteps + hamstring stretch/leg
1 set:
:15 left-leg single-unders
:15 right-leg single-unders
:30 box step-overs
:30 air squats
1 set:
:30 single-single-double
:30 box jump-overs
:30 counter-balance squats
– Use a 10-15-lb plate for the squats
HANG SQUAT CLEAN | 8:00
1 set:
10 hang power cleans
5 front squats
10 hang squat cleans
– Use an empty barbell.
2-3 sets:
5 hang squat cleans (building above work out weight)
– Rest :30 between sets.
PRIMER ROUND
1 set:
30 double-unders
7 box jump-overs
5 hang squat cleans
5 rounds for time:
63 double-unders
15 box jump-overs (20/24 in)
9 hang squat cleans (75/115 lb)
– Athletes must step down from the top of the box.
INTERMEDIATE
5 rounds for time:
1:00 double-unders
15 box jump-overs (20/24 in)
9 hang squat cleans (65/95 lb)
– Athletes must step down from the top of the box.
BEGINNER
5 rounds for time:
63 single-unders
15 box step-overs (12/20 in)
9 hang squat cleans (35/45 lb)
– Athletes must step down from the top of the box.
1:00 hip extensions/ BB Situp
Max-effort L-sit hold
– Rest 1:00-1:30 between movements.
:45 couch stretch/side
1:00 standing straddle stretch
There is a lot of jumping redundancy in this workout, which challenges your overall capacity. Don’t start at a sprint pace.
Spend no more than 1:00 on the double-under, otherwise, consider reducing reps or time capping the movement.
Pace or push the box jump-overs to keep the hang cleans unbroken for at least 2 rounds.