Joint Strike Athletes:  Due to gym closure due to safety steps related with COVIS-19 resistance, we are going to post WODs that can be done at the track, at a park, in your garage, out in front of your house.   Ideally, these WODs will utilize a single Dumbbell, a Kettle Bell, a jump rope, and a pull up bar (not all at the same time).  If these items are not available, we will offer alternatives.  IF you have to alter WODs due to limited equipment, that is fine.  The point is, stay active.  If you have questions or need advice, alternatives, support, etc… please post here or on our Facebook page and one of our staff will get back to you.  We love this community and will do everything in our control to help keep you fit.  We WILL get through this and you CAN stay active through it all.


8 Min AMRAP:

30 Single Unders

10 light KB deadlifts

8 Russian Swings

5 Tuck jumps

5 Cobra to Downward Dog



10 Iron crosses

10 Scorpions



For Time:

50 Double Unders

400M Run

30 American KB Swings

20 Sit Ups

10 Box Jump Overs

20 Sit Ups

30 American KB Swings

400M Run

50 Double Unders


For the run, if you don’t have a track you can use, again, you can either mark out a 200M section of road, and use that 200M point as your turnaround, or run for one minute, then turn around and come back.  For the KB swings, if you do not have a KB handy, use a DB.  If now DB, use a detergent bottle, filled jug, etc…  For the box jump overs, if you do not have a box, use a step stool, sturdy chair, big tool box, etc.. If none available, just do a tuck jump and land forward.


Scaling options:

DU -> 100 Single Unders/50 penguin hops*/100 bunny hops

Video courtesy of WOD Prep.

Run -> 500M Row/.7 Mile Assault Bike/300M Ski Erg

KB Swing -> Russian height

Box jump Over -> Step up/over


Cool Down:

Childs Pose – 2 Min


Cobra pose – 2 Min

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