Movement guides
How to do the movements of your WODs, step by step: what each one is, the cues a coach would give, the faults to avoid, and easier or harder versions.
Bodyweight
Air SquatThe squat with no load.
Bear CrawlCrawl on hands and feet, knees hovering.
Broad JumpA jump forward, as far as you can.
BurpeeThe classic: chest to floor, then a jump.
Hand-Release Push-UpPush-up with the hands off at the bottom.
Handstand Push-UpThe push-up upside down, against a wall.
Handstand WalkWalking on your hands, upside down.
Hollow RockHold a hollow shape and rock in it.
Incline Push-UpPush-up with the hands raised, easier.
Jump SquatThe squat that ends in a jump.
Jumping LungeLunges that switch legs in a jump.
L-Sit HoldHold the legs straight out, on the hands.
Mountain ClimberA plank where the knees run to the chest.
Pike Push-UpPush-up hips high, the step before HSPU.
Pistol SquatThe squat on one leg, no load.
Plank HoldHold a straight body on the forearms.
Plank Shoulder TapHigh plank, one hand taps the shoulder.
Push-UpThe standard push-up, chest to the floor.
Reverse LungeLunge stepping back, the easiest to control.
Sit-UpThe basic ab move, lying on the floor.
Step-Back BurpeeThe burpee with steps, no jumps.
V-UpArms and legs lift together into a V.
Walking LungeLunges stepping forward, no load.
Dumbbell
Bent-Over Dumbbell RowA bent-over pull with two dumbbells.
Devil PressA burpee into a double dumbbell snatch.
Dumbbell Clean & JerkThe clean and jerk with two dumbbells.
Dumbbell DeadliftThe deadlift with two dumbbells, lighter.
Dumbbell Floor PressA dumbbell press lying on the floor.
Dumbbell Hang CleanThe hang clean with two dumbbells.
Dumbbell LungeThe lunge with a dumbbell in each hand.
Dumbbell Push PressThe push press with two dumbbells, lighter.
Dumbbell SnatchOne dumbbell, floor to overhead in one move.
Dumbbell ThrusterSquat into a press, with two dumbbells.
Farmer's CarryA loaded walk, a weight in each hand.
Man MakerPush-up, rows, clean and thruster in one.
Renegade RowThe dumbbell row done from a plank.
Goblet Squat
KB Clean & Press
Russian Kettlebell Swing
Turkish Get-Up