5 ROUNDS - FOR TIME
75 Double Unders
10 Weighted Step Ups - R
10 Weighted Step Ups - L
:30 Side Plank - R
:30 Side Plank - L
General Warm Up
3-5min of Cardio of Choice, then…
3 Rounds
5 Squats
Specific Warm Up
Let’s start with the ol’ jump rope! If you are working on double unders, go through the Jump Rope video and work through your options until you find one that works for you. If you are a double under wonder, heat them up however you please or try some Jump Rope Ladder Drills!
After that, set up whatever you are using for your Step Ups situation (or a Lunges modification) and do 5-10 on each leg with no weight at all. IF you are planning to add weight, go ahead and gradually add more and more, performing sets of 3-5 reps at a time, until you have a weight that seems like it will be good and challenging for the 50 reps per leg in the workout.
Finally, try out a 10-15 second Side Plank on each side to make sure you have a variation that is safe, and then let’s rock and roll!
Workout of the Day
5 ROUNDS - FOR TIME
10 Weighted Step Ups - R
10 Weighted Step Ups - L
:30 Side Plank - R
:30 Side Plank - L
Workout Notes
This looks like a good and sweaty one! I like workouts like this because I can just turn my brain off, march through it, and sweat it out! This workout is FOR TIME, which means we are looking to accomplish all 5 rounds of work in as little time as possible. This means picking movements, rep counts, and a pace that are appropriate for YOU and YOUR body and how you may be feeling today. In other words, MOD the WOD for your BOD!
All modifications are found below, but the main thing I am seeing when I look at this workout is a lot of reps. Remember that you are always encouraged to lower the reps if it’s right for you and/or lower the number of rounds of the workout!
Double Under Modifications
For this workout, you can stick with the jump rope and do 75 Single Unders or you can ditch the rope and do ~50 Jumping Jacks per round. If you don’t like either of those options, head to the Cardio Resources Page and choose something (or several things) that will add up to about 1min of sweaty huffing and puffing.
Step Up Modifications
The Step Up is really just a single leg squatting movement. If you have something to step up on, you can do it with or without weight. If you don’t have something to step up on, try any other single leg squatting movement, like something from the Lunge Video or from the Split Squat Video. If you aren’t physically ready to be doing single leg work yet, go for a traditional Air Squat for 10-20 reps and work on perfecting that movement. Get strong!
Side Plank Modifications
Oof, I really do not enjoy side planks. But they are good for ya! If you don’t have the core/shoulder strength to handle anything in the Side Plank Video (or just want to switch things up) you can try anything from our Isometric Core Menu: Front Plank, Side Planks, Around the World Plank, Single Arm Plank, Plank Shoulder Taps, or, depending on your specific back situation, even Hollow Holds or Hollow Rocks.
Optional Accessory Work
Accumulate 10 - 30 Strict Toes To Bar, Strict Knees to Elbows, or Hanging Knee Raises in as few sets as possible.
Cool Down
1-2min of Pigeon / Figure 4 on each side
1-2min of Calf Stretches on each leg
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