12:00 AMRAP
10 Kettlebell Swings
10 - 20 - 30 - 40 -50 - Etc.
Double Unders
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
:30 of Plank Up-Downs
10 Squats
25 Jumping Jacks
Specific Warm Up
Start with the Kettlebell Swing Primer and then work your way up to a good challenging weight for your sets of 10. These can be overhead swings or eye level. Up to you and your mood for the day!
After that, if you are working on double unders, go through the Jump Rope video and work through your options until you find one that works for you. If you are a double under wonder, heat them up however you please or try some Jump Rope Ladder Drills!
Workout of the Day
12:00 AMRAP
10 - 20 - 30 - 40 -50 - Etc.
Workout Notes
Alrighty, we’ve got a tricky rep scheme on the docket today! First of all, this type of workout is known as an AMRAP, which stands for As Many Rounds/Reps As Possible. This means that we will set a timer (in this case, 12:00) and for the duration of that timer, we will continue cycling through the work as many times as we can. The workout ends when the timer ends.
The tricky thing about this AMRAP is that the rep count will change slightly on each round. We’ll start with 10 Kettlebell Swings (of any style) and then do 10 Double Unders. After that, 10 Kettlebell Swings, 20 Double Unders. Then 10 Swings and 30 Double Unders. This continues, adding 10 Double Unders per round, until the timer ends!
Kettlebell Swing Modifications
As noted above, these swings can be either overhead or eye level. However, if the Kettlebell Swing is just not happening for you, go with a standard Deadlift instead. Nice and light and controlled!
Double Under Modifications
Every version of a double under I know is in the Jump Rope Video! If none of that works for you, go for Jumping Jacks instead! If you really wanted to, you could swap in something from the Cardio Resources Page too, but Jumping Jacks will do just fine.
Optional Accessory Work
Spend 10min practicing your Handstands / Inversions! Look for drills in the Handstand/Inversion video and also in the Wall Walk Video and Handstand Walk Videos!
Cool Down
1-2min in Saddle Pose
1-2min of Stretching or Foam Rolling Calves
Комментарии