The warm up....

     There are somethings that are important to visit regularly and with constantly varied programming there are times that you don't see things except for once in a good while.

     So I came up with a warm up that allows me to hit and benchmark some things that are weaknesses for me as well as some regular stuff that should be visited more than every week and a half to two weeks.

     I tend to do this warm up 2x a week.  It prepares me for whatever the WOD is usually as it really is a whole body thing.

     30 seconds on/30 seconds off at 10 stations-once through so the whole warm up lasts 10 minutes.

1. Burpees

(great overall warm up to start.  Also very important to learn your pacing for other WOD's)

2. Double unders

(Again, good to know how many you can get in 30 sec.  Preps you for #9)

3. Strict HSPU (moving into pushups if failure comes before 30 sec)

(If you don't have these, you would just do push ups or even wall walks would be good)

4. Strict pull ups

(These are a different skill/move entirely vs. kipping.  Very important to get them.  Also preps for #6)

5. Ring dips

(An important skill to have/work.  Smart to know how many unbroken you can get or within 30 sec)

6. C2B pull ups kip or butterfly

(You can sub reg pull ups but this carries over to soooo much)

7. Pistols

(I can do alternating pistols all day.  But as we saw this season, it is important to have speed on these)

8. Toes to bar

(Again, 1 max set for 30 sec...important to know and train)

9. Box jumps

(Gives you time to learn bounding if you desire.  Start with low box, move up as proficient.  FGB anyone?)

10. Muscle ups

(Uggghhh...very good to go after these under duress.  If you don't have them, sub out for something else, wall balls, hollow rocks, whatever you want!)

Why this is good:

This allows you to benchmark things.  It's so minimal that you won't disrupt your current day's work with 1 set or 30 seconds of something.

There's nothing worse than having sore calves after a WOD with DU"s in them because you haven't done DU's for a few weeks!

It's entirely measure-able, scale-able, substitute-able, customize-able for your specific abilities and weaknesses.  This just happens to be the version I use.  And I see the #'s improving regularly and I compete with myself to get better and faster.

Now I know I can get 50 DU's in 30 sec.  When it comes up in a WOD I can plan, pace, or whatever!

Good luck!