5 ROUNDS - FOR TIME
5 Single Arm Strict Press - R
5 Single Arm Push Press - R
5 Single Arm Split Jerk - R
*Repeat entire sequence on the Left*
20 Russian Kettlebell Swings
40 Double Unders
General Warm Up
3-5min of easy cardio, then…
3 Rounds
Specific Warm Up
Start with the Kettlebell Swing Primer. Then, get your double unders heated up however that works for you. Go through the Jump Rope video and try some of each piece of the progression until you settle into the one that works for you. If you are a jump rope pro, do a few :30 chunks of Jump Rope Ladder Drills.
After that, this workout is really about the overhead progression. Do some testing out/practicing of the Strict Press, Push Press, and Split Jerk with a light dumbbell or even no weight at all. Make sure you feel comfortable with the movements before you start the workout!
Workout of the Day
5 ROUNDS - FOR TIME
5 Single Arm Strict Press - R
5 Single Arm Push Press - R
5 Single Arm Split Jerk - R
*Repeat entire sequence on the Left*
Workout Notes
This is an interesting little piece! If your technique is sound with the overhead progression from strict press to push press to split jerk, then the weakest of those movements should be the strict press. That means that the 5 reps of strict press should dictate the weight you use for the whole progression. The swings and double unders are there to keep you out of breath and for mixing up the muscle groups. Should be a fun one!
Overhead Modifications
If you are able to press weights overhead, it would be awesome to be able to perform the three movements in this progression. However, you may be struggling with the technique as the movements become more complicated. If that’s the case, then just stick with the one you can do well. For example, maybe you can strict press and push press, but the split jerk is eluding you. Then do 5 Strict Press + 10 Push Press. If you can strict press but not the other two, then just do 15 strict press. If you can’t press overhead today, swap in any other press that works for you. Some options could be Push Ups, Dips, Bench Press, or Floor Press.
Kettlebell Swing Modifications
If you are unable to complete any of the variations found in the Kettlebell Swing video, go with a standard Deadlift instead. If you can’t deadlift, try Box Jumps or Power Jumps instead!
Double Under Modifications
40 Double Unders should take around :30 for you jump rope pros out there. If you have double unders, but they are hit and miss, I’d shoot for 40 OR as many as possible in :60. Once you hit :60, move on! If you are doing single unders or penguin taps, keep the number 40. If you want to do jumping jacks instead, you can either cut it to 20 jumping jacks or, if you really want to, you can go for 40!
Optional Accessory Work
Partition however you’d like:
Accumulate 2min in each Side Plank
Accumulate 30-50 V-Ups
Cool Down
1-2min in PVC T-Spine Stretch
1-2min in Forward Fold (On each leg if necessary)
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