Alternating EMOM x 6 Rounds
Minute A: Max Double Unders
Minute B: Max Squat Thrusts
Minute C: Rest
General Warm Up
3-5min of Cardio, followed by…
3 ROUNDS
10 Squats
3 Inchworms with a Push Up
10 Mountain Climbers (each leg)
:15 Arch Hold - Alligator Roll - :15 Hollow Hold
Specific Warm Up
The high-skill movement of the day here is the Double Under! If you are a double under whiz, get those heated up. If you are working on getting to doubles (or singles) spend at least 5min practicing with a Jump Rope before the workout starts.
Workout of the Day
Alternating EMOM x 6 Rounds
Minute A: Max Double Unders
Minute B: Max Squat Thrusts
Minute C: Rest
Workout Notes
This workout is an alternating EMOM, which means Every Minute On The Minute. That means that you will start a clock or a workout timer and when the timer begins, you will be in Minute A. That means you will do as much jump rope as possible in that minute. When that minute is over, you are in Minute B, in which you will do as many squat thrusts as you can. When that minute is over, you will be in Minute C, which is a rest minute. You will continue alternating this way for 6 Rounds which will be 18 minutes. (Technically 17, because you don’t have to count the final rest minute.)
Double Under Modifications
Double Unders are hard! I want this minute to be some serious cardio, so if double unders are a move you can only do sometimes, I would choose single unders. Jumping jacks or Power Jumps might also be great options for this one! If you want to take this workout outside, equipment free, you could also run as far as you can for 1min and then stop and do your Squat Thrusts. That might be really fun on a good weather day! Speaking of fun, if you are a good jump roper and are tired of the double unders, don’t forget that ability to play and do Freestyle jump rope however you please!
Squat Thrust Modifications
I hope that everyone can find themselves a version of the Squat Thrust that works for their bod, whether it be stepping back and forth or jumping back and forth. Another great option to reduce the difficulty would be to place your hands on a raised target like a box, bench, or your couch! If you can’t find something that works for you, email me!
Optional Accessory Work
3-5 Rounds
1:00 Around the World Planks*
1:00 Rest
*Front Plank works too!
Cool Down
1-2min of Calf Stretches or Foam Rolling
1-2min in the Bottom of the Squat
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