AT HOME WOD

AMRAP in 15 Minutes  *
5-10-15-20-25 …
Burpees
10-20-30-40-50 …
Deadlifts (cut reps in half if you are one of the lucky ones with a barbell)

* 30 Double unders after each round

or

AMRAP in 15 Minutes *

5-10-15-20-25 …
Burpees
10-20-30-40-50 …
Air squats

* 30 lateral hops after each round

Workout notes

By default we’re writing this assuming you have one piece of equipment like a kettlebell or dumbbell and possibly a jump rope so rep schemes written here will reflect that.  The high rep count for the deadlift assumes you have a lighter weight, be prepared to feel the burn!

Scaling options

Burpees: Jump over your object or touch a target out side of your reach if you want to increase difficulty.  If you want to keep the intensity up and move fast vanilla (small jump and clap) burpees are our favorite.

Deadlift:  If you are one of the lucky ones that has a barbell load it up to about 60% of your 1RM but cut the reps in HALF so you are doing 5-10-15-20-25 … of both movements.  If you are using a kettlebell or dumbbell, place it between your feet with a wide stance.  Use one arm and alternate whenever you like.

Double Unders: No rope no problem.  Just perform lateral hops over an object you can clear easily.  It doesn’t have to be your kettlebell or dumbbell either.  You can lay a broomstick on the floor and try to bound like you would with a jump rope rather than the broad jumps we saw in yesterday’s workout.

 

 

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