5 ROUNDS - FOR TIME
20 Cal Bike
50 Double Unders
20 Russian Kettlebell Swings
General Warm Up
Full Joint Rotation Warmup, then 3-5min of Cardio, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Slow PVC Break the Bar Squats
10 Power Jumps
Specific Warm Up
Start by getting your Jump Rope Situation sorted out. 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!
Then, hit the Kettlebell Swing Primer. After the primer, work your way up to a Kettlebell that will be challenging for unbroken sets of 20 reps.
After that, hop on the bike (or whatever cardio you are using today) and do 1:00 at a moderate pace, then :30 at an uncomfortably hot pace, and then :15 or so of an all out sprint. Catch your breath and then we’re ready!
Workout of the Day
5 ROUNDS - FOR TIME
20 Cal Bike
Workout Notes
This workout is super straightforward! 5 Rounds of work to do and we are going to try to get through it as fast as possible. Bike, jump, swing, repeat!
Bike Modifications
This amount of Air Bike calories can be anywhere between :30 of all-out sprint to 2min of “oh my god I’m so out of breath why are the calories not MOVING” so it’s really up to you on the amount of time you want to dedicate to it. I would say a good round number of cardio per round should be about 1min but if you want a slightly longer workout, you could take it up to the 2min mark. If you need equivalents on other cardio machines or other non-equipment options, check out our Cardio Resources Page!
Double Under Modifications
Let’s keep this one simple! 50 Double Unders = 50 Single Unders or 25 Jumping Jacks. Boom.
Kettlebell Swing Modifications
The Russian Swing is a pretty manageable movement for most folks, but if it’s too violent/ballistic for you, go with a simple Kettlebell/Dumbbell Deadlift.
Optional Accessory Work
TABATA: Air Squats
*A Tabata is 8 Rounds of :20 of work and :10 of rest. Highly recommend using a Tabata Timer (many free ones out there!) or looking up those GOD FORSAKEN TABATA SONGS…
Cool Down
1-2min of Forward Folds
1-2min of Calf Stretches
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