Home / W.O.D. / 03/22/2025 Saturday Workout

WARM UP
2 ROUNDS
30 Single Unders
10 Scap Push Ups
10 Piked Toe Taps
5 Tempo Push Ups (31X1)
10 KB Deadlifts
10 Small Kip Swings

Into…

2 ROUNDS
30 Double Unders
10 Russian KBS
8 Piked Push Ups or Push Up to Down Dog
10 Ring Rows
8 Kip Swings

PARTNER WORKOUT
IN TEAMS OF 2…

ON A 20:00 RUNNING CLOCK…*
40 Muscle-Ups or Burpee Pull-Ups

-Immediately Into-

AMRAP w/ Time Remaining…
25 Double Unders or 50 Single Unders
15 Russian KB Swings (Athlete Choice)
7 Handstand Push-Ups or DB Push Press

*P1 and P2 split the Muscle-Ups/ Burpee Pull-Ups as needed with one partner working and the other resting. For the AMRAP, P1 will complete a full round while P2 rests. Once a full round is completed, partners switch.

(Score is Rounds + Reps)

SOLO WORKOUT OPTION
ON A 20:00 RUNNING CLOCK…
30 Muscle-Ups*

-Immediately Into-

AMRAP w/ Time Remaining…
60 Double Unders
30 Russian KB Swings (70/53)
15 Handstand Push-Ups

*Option for Ring or Bar.

(Score is Rounds + Reps)

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll

(No Measure)

 
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