WOD
“21 Jump Street”
21 Minute AMRAP:
21 Strict sit ups
21 Double unders
42 Air squats
STIMULUS
Duration: 21 Minutes
Volume: High (200+ reps)
Load: Bodyweight
White Board Chat:
This one is our long effort for the week. Our goal is to get somewhere between 7-10 rounds on this. Our 21 strict sit ups should take us under :50 to complete for most of the workout. Our 21 double unders should take under :40 and our 42 air squats should be taking us somewhere under :90. Stay steady on this one but hold a purposeful pace. Happy Friday!
Modifications
ALL BODYWEIGHT OPTION
21 Minute AMRAP:
21 Strict sit ups
21 Jumping jacks
42 Air squats
- Strict sit ups
- Volume: If 21 strict sit ups unbroken is something we are working towards, perform 10 and cut the workout to 15 minutes
- If we have an injury or limitation that prevents us from abdominal flexion, perform a :30 plank hold off our forearms
- Double unders
- If consistently holding sets of 10 unbroken is something we are building capacity towards, but can hold sets of 1-5, perform 10 total
- If we are working towards our first double under, perform 5 attempts
- If we are working on singles, perform 10 singles
- If we have an injury or limitation that prevents us from jumping, perform 21 Superman’s
- Air squats
- If we are building our capacity to hold multiple sets of 42 reps unbroken, perform 25 total reps today
- If we have an injury or limitation that prevents us from squatting, perform 42 good mornings