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“Full Body #13”

NCFit Full Body WOD #13

409 20
  • 5 Rounds For Total Reps in 15 minutes
  • 40 second Max Dumbbell Push Jerks (2x50/35 lb)
  • 20 second Rest
  • 40 second Max Double-Unders
  • 20 second Rest
  • 40 second Jumping Air Squats
  • 20 second Rest

On a 15-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written for 5 rounds. The pattern of the workout is 40 second work and 20 second rest.

Score is the total number of repetitions completed before the 15-minute clock stops.

Movement Standards

Jumping Air Squat: This is a variation of the standard Air Squat wherein athlete will jump at full extension to count as one rep.


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namesake photo

Background: “Full Body #13” is one of the full-body workouts performed in a follow-along video by CrossFit Games veteran, Jason Khalipa @jasonkhalipa on his Youtube channel.

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