1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Back extensions
5 minutes of Pull-ups
For the first minute do as many squats as you can. These are air squats, no added weight, just like every time when you see “Squats” written for the WOD. Start by standing up straight, squat to a depth where the crease of your hip is below your knee, and then stand up straight.
From the 1:00 to 3:00 marks you jump rope doing a Double-Under, the jump rope passing beneath your feet twice before you return to terra firma. The sub is tuck jumps, leaving terra firma and hugging your knees to your chest before returning to Gaia. No amount of single-unders (one jump, one pass of rope under your feet) is a true approximation of a Double-Under, but if you must the grudgingly accepted sub is 3 Single-Unders:1 Double-Under.
From 3:00 to 6:00 do as many Push-ups as possible. Chest to the deck on the bottom, full lock-out (straight arms) at the top.
6:00 to 10:00 on your clock = 4 minutes of Back Extensions. Pin your hips on the pad, go down until your back is about to bend, then elevate yourself to parallel. No erector set equipment? You could do them over an exercise ball or lying on a Bosu ball. How about a Good Morning?
Top it all off with 5:00 of Pull-ups