KOTIWOD 2

EMOM x 16-20 MINUTES

MIN 1 – :40 sec.  MAX Jump Rope DU

MIN 2 –  Backpack Overhead Lunges 

MIN 3 –  Jump Squats w/ Backpack (0-5 kg Women / 5-10 men)

MIN 4 – 40 sec Plank on Hands

*RX+ / RX / SCALED*

DU: 40-60 / 20-40 reps / practice DU

OHLUNGES: 20-26 / 14-20 reps / scale movement

JUMPS SQUAT: 25-30/ 20- 25  / 15-20 reps 

* MOVEMENT SCALING*

DU: Single under max reps / lateral jump overs 

LUNGES: Front rack walking lunge or BW lunge

JUMPS SQUAT: without backpack or reps under 15

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WARM-UP

AMRAP x 6 MINUTES

• 8 Ring Rows
• 5 Push-ups
• 5 Hanging Knees to Chest
• 3 Burpees

+

50 Band pull abarts

STRENGTH ON A 12:00 RUNNINCLOCK…

• Build to a 5RM Strict Press

*All athletes should be conscious of making small jumps to make sure they don’treach failure too soon.

*4-5 warm-up sets before making the first 5RM attempt.

WORKOUT

AMRAP x 15 MINUTES

• 500m Row
• 40 Abmat Sit-up
• 30 Ring Row
• 20 Push-ups
• 10 Push Press (135/95)|(95/65)