:30 On / :30 Off x 5 ROUNDS
Double Unders
Rest 1:00
:30 On / :30 Off x 5 ROUNDS
Strict Pull Ups
Rest 1:00
:30 On / :30 Off x 5 ROUNDS
Air Bike Cals
General Warm Up
Start with 3-5min of easy cardio to get nice and warm, followed by:
3 ROUNDS
:30 of Single Unders
:15 Arch Hold + Alligator Roll + :15 Hollow Hold
Specific Warm Up
Today is really all about the jump rope! Go through the jump rope video and decide whether Single Unders, Double Penguin Taps, or Double Unders are best for you today and then spend a few minutes practicing those.
After that, get your Pull Ups (or pull up substitutions) ready to go and we should be off to the races!
Workout of the Day
:30 On / :30 Off x 5 ROUNDS
Rest 1:00
:30 On / :30 Off x 5 ROUNDS
Strict Pull Ups
Rest 1:00
:30 On / :30 Off x 5 ROUNDS
Air Bike Cals
Workout Notes
In. Ter. VALS! Today is all about taking the heart rate way up and down. No matter your movements or modifications, the goal is to have your heart rate look like a roller coaster today. Up for :30, down for :30. The deeper we get into the workout, the tougher that “down” part will be, but you get the idea!
This workout should take a square 17 minutes once it begins.
Double Under Modifications
If at all possible, I’d love for you to stick to your jump rope or jump rope like things for this one. That includes single unders, single and double penguin taps, or jumping jacks. However, you could also go in on something like Mountain Climbers or Bicycle Crunches if the impact of the jumping is no good for you. If none of these options work, remember that it’s all about getting your heart rate up and down, so choose any cardio that works for you!
Strict Pull Up Modifications
If you don’t have enough strict pull ups to make your heart rate go up for these rounds, you can use an assisted pull up machine (or bands,) Bodyweight Rows, or any Bent Over Row variation that suits your space and bod!
Air Bike Modifications
If you have no Air bike at your disposal, any cardio device will do! If you have no devices available, try running those intervals outside. If you don’t want to run…. Burpees!
Optional Accessory Work
Accumulate 2-3min in each Side Plank
Cool Down
10 Sloooow PVC Pass Throughs, working your hands narrower each time.
1-2min in Samson Stretch on Each Leg
1-2min Calf Stretches or Foam Rolling
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