1 Min bike

30 sec jump rope practice

8 Box step overs

5 no push up, no jump burpees

1 Min bike

1 Min jump rope work

5 box jumps

3 burpee box jump overs


EMOM for 12:

Min 1 – 20 Double Unders or 40 Single Unders

Min 2 – 10 No push up, no jump Burpees

Min 3 – 6 Box Jump Overs

Video courtesy of 24Life.  Quick demo of the no-push up, no-jump burpee.  Today’s EMOM is a bit of a primer for the work you will do in the WOD. Once you hit the rep count per minute, the remaining time is rest.  For the no-push up, no-jump burpee.


For Reps/Cals:

4:00 Max Calorie Bike

4:00 Max Burpee Box Jump Over (24/20)

4:00 Max Double Unders


  *2 Min rest between sections


Score = reps + cals

Video courtesy of Kari Pearce.  Some good burpee over box jump tips.  Think of today as back-to-back-to-back AMRAPs, with one movement per AMRAP. While I wouldn’t expect a sprint pace the entire 4 minutes on any of these, I still want to see you move with a purpose each time as your score is the total reps/cals from all three.  With having the 2 min recovery period, you should be able to hit each one of these with some fire!

Scaling Options:

Box height -> 20/16 -> as needed

Burpee box jump overs -> burpee box step overs

Double Unders -> no scale (will give you 4 solid minutes to work on your first Double Under!)

Box jump overs (in EMOM) -> box step overs

Cool Down:

Calf Stretch on Rig – 1 Min per side


Saddle Pose – 2 min

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