FOR TIME
100 Double Unders
25 Burpees
80 Double Unders
20 Burpees
60 Double Unders
15 Burpees
40 Double Unders
10 Burpees
General Warm Up
Start today with the Full Joint Rotation Warmup. Then get up and moving with 3-5min of easy cardio before…
3 ROUNDS
5-10 Bodyweight Rows or Strict Pull Ups
5-10 Box Jumps or Jump Squats
1:00 of Single Unders or Jump Rope Ladder Drills
Specific Warm Up
The specific warm up time should be spent on practicing/creating your Double Under Option! Work your way through the Jump Rope video. Try single unders, single penguin taps, double penguin taps, and maybe some double under attempts!
Workout of the Day
FOR TIME
100 Double Unders
25 Burpees
80 Double Unders
20 Burpees
60 Double Unders
15 Burpees
40 Double Unders
10 Burpees
Workout Notes
Ooooh the spice! The spice is life! There’s not much to say about this one. Go, go, go!
If you are doing jumping jacks instead of double unders, you may want to cut the reps in half each round. If you are doing any other jump rope/penguin tap related endeavor, keep the reps the same.
Double Under Modifications
Go through the jump rope video and pick an option! If you cannot jump, march in place for 60 seconds, 50 seconds, 40 seconds, and then 30 seconds. The same time frames can be applied to something from the Cardio Options Page as well!
Burpee Modifications
The burpee is what it is! Between slow burpees, step back burpees, Squat Thrusts, and 8 Count Body Builders, everyone should have some sort of option here. The main thing to bring down would be the sheer number of burpees! Cut them down so that they are in manageable chunks for you and your bod!
Optional Accessory Work
Accumulate 2-3min in each Side Plank in as few sets as possible.
Cool Down
1-2min in Samson Stretch on Each Leg
1-2min of Calf Stretches or Foam Rolling
As much Legs Up The Wall as you want! Great work this week!
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