For Time
20-18-16-14 to 2
Bike Cals
10-20-30-40 to 100
Double Unders
General Warm Up
Cardio of choice for 3-5min, then…
3 ROUNDS
50 Jump Rope (Freestyle)
5-10 Shoot Throughs (Or Sit Ups)
Specific Warm Up
Choose your cardio, heat it up, and let’s gooooo!
Workout of the Day
For Time
20-18-16-14 to 2
Bike Cals
10-20-30-40 to 100
Workout Notes
Wow. Whooooooose dumb idea was THIS monstrosity!? Oh. Right. So, in case you’ve never seen a workout like this before, we have one movement descending in reps (the bike) and one movement starting easy and increasing in reps as you go (the jump rope.) In long form, the beginning would look like:
20 Bike cals
10 Dubs
18 Bike Cals
20 Dubs
16 Bike Cals
30 Dubs
Etc.
These double cardio workouts can be tricky to pull off at home or in a gym where the layout isn’t satisfactory, but if you use our Cardio Options Page, you can find a way! Reach out to me if you are confused on how to pull this one off, but essentially, we’re looking for two different cardio moves. As long as your work time on one of them gets shorter and shorter and the other gets longer and longer and you’re out of breath and mad at me at the end of it, you did it right!
Optional Accessory Work
4 ROUNDS
:30 Hollow Hold or Hollow Rocks
:30 Arch Hold
1:00 Rest
Cool Down
1-2min of Samson Stretch on each leg
1-2min Stretching or Foam Rolling your calves
Opmerkingen