Name: Playbook - Richard Sopinanukul - For time - Bodyweight
Uploaded: 2023-03-31T01:27:46.933Z
Duration: 60 min
Description: For time - Bodyweight

Warmup
3 Rounds
20 DBL / 60 SGL Unders 
200m Run

- DBL = Double Unders
- SGL = Single Unders
——————————-
WOD
RX: 5 Rounds
RX+: 10 Rounds
Push-ups 
Sit-ups 
Air Squats 
Mtn Climbers
Burpees

* Challenge yourself by wearing a weighted vest throughout the duration of this workout.

How long did it take you?
Leave your time in the comments!

3 Rounds
20 DBL / 60 SGL Unders 
200m Run


- DBL = Double Unders
- SGL = Single Unders

- Jump rope with rope passing under your feet twice with each jump

Jump Rope - Double unders

- Run at a good pace for you 
- Increase speed and intensity as you progress

Bodyweight - Running

Warmup

5 Rounds for time

10 Push-ups 
20 Sit-ups 
30 Air Squats 
20 Mountain Climbers
10 Burpees

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Bodyweight - Push up

- Lay on the ground with knees bent
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Bodyweight-Sit Up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight - Air squats

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Bodyweight - Mountain climbers

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Bodyweight - Burpee

WOD RX

10 Rounds for time

10 Push-ups 
20 Sit-ups 
30 Air Squats 
20 Mountain Climbers
10 Burpees

For time - Bodyweight

More workouts from Richard Sopinanukul