SWOD
Gymnastic/ Double Under Practice
Warm up to about 60% of Deadlift max.

WOD
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts

*Build in Deadlift Weight*

Suggestions on today’s WOD to consider:

  • Athletes will build in deadlift weight across the five rounds
  • The aim is to choose heavy weights, but loads that you can complete unbroken every time
  • The score today is the heaviest weight lifted
  • Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 15:00
  • Athletes should choose reps numbers and variations that allow you to finish the work around the 3 minute mark
  • This gives you 1 minute to recover for the next round and change out weights
  • Below is the rough guideline of max time we want to spend on each movement:
  • Bike – 1:45
  • Double Unders – 1:00
  • Deadlifts – 0:15
  • Total Time: 3 Minutes of Work