WOD WOD, September 4, 2025

General Warm-Up (0:00–6:00)
2:00 jump rope (singles, doubles, play, skills)
2 rounds:

• 10 Banded good mornings
• 5 Hip down push up
• 3 Inch worm
• 8 Scorpion stretch (4 each side)

Specific Warm-Up (6:00–11:00)

• 5 KB Deadlift (building)
• 5 KB Russian Swing
• 5 KB American Swing

2 rounds building to working weight.

(12:00-16:00)

3:00 AMRAP Double Unders

*benchmark measure of double under capacity here. Even those struggling should use this time as diligent attempts as they may find their stride and end up with a PR number or first ever double unders.

RXConditioning (18:00–32:00)
1:00 AMRAP/ 1:00 Rest x 7 rounds

45 Double Unders +

Max reps American KB Swing (70/53lb.)

*Score is total number of KB Swings!

Intermediate: Less volume double unders, 53/35lb.

Baseline: Single unders or plate hops (20), 20/15lb.

(35:00–55:00)

“Body work” (Core and shoulders)

• 10 DB rear delt raises
• 10 DB lateral raises
• 60 Flutter kicks (Don’t like this video?)
• 10 Single leg deficit calf raises (Deficit Single Leg Calf Raises (Exercise Demo))
• 10 Toes raises (leaning back to wall) (Tibialis Wall Raises (Exercise Demo))
  3 rounds NFT

Flow + Core (30:00–45:00)
3-5 sets for quality:
10 ring rows
10 box step-ups
10 bird dogs
:30 side plank per side