50 Single Unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 5 attempts

10 Squat2Stands

10 Bow2Bends

*If no rowing today, sumo deadlift high pull warmup: If doing SHDPs today, grab empty bar and perform 5 reps of the following: sumo deadlifts, high pulls with feet out wide, sumo deadlift high pulls



2 Cal Row

20 Double Unders

4 Cal Row

40 Double Unders

6 Cal Row

60 Double Unders


Add 2 Cals and 20 Double Unders every round

*If no rower, do Sumo Deadlift High Pull 75/55 (1 rep per cal)

Little climbing row and double under ladder.  First few rounds will feel easy, but don’t try to make this a sprint.  The round will continue to get longer, so stay at a consistent pace.

Video courtesy of WOD Star.  If you don’ t have a rower, the Sumo Deadlift High Pull gives the closest to the same stimulus as the row if the weight is at the right level.  Should be enough to make you have to violently explode the hips open, but light enough to allow multiple reps.


Scaling Options:

Double Unders -> Penguin Hops ->  2:1 Single Under Ratio

If doing SDHP -> 65/45 -> as needed


Cool Down:

Calf Stretch – 1 Min per side


Roll out hamstrings – 1 Min per side

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