6 ROUNDS - NOT FOR TIME
10 Strict Press
30 Double Unders
10 Bent Over Rows
30 Double Unders
General Warm Up
3-5min of Cardio of Choice, then…
PVC Front Rack Stretch for :30 each side, then...
3 Rounds
5 Squats with Pause at the bottom
5 Power Jumps (start easy in round 1, go higher by round 3)
5-10 Sit Ups
Specific Warm Up
For this workout, start by testing the Strict Press with light weight or no weight for a set of 10. If it is feeling safe and functional, gradually work up in weight over a couple of sets of 5 reps. Warning, 6 x 10 strict press (the total count for this workout) will mean that you may have to use a very little amount of weight on this one. Damn you, strict press! Repeat the process for the bent over rows.
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
6 ROUNDS - NOT FOR TIME
10 Strict Press
30 Double Unders
Workout Notes
This is a pump sesh! I’m excited about it! This workout is listed as NOT FOR TIME, which just means you have the freedom to attack it with whatever speed and intensity feels good for you today. This can be relatively slow and steady, taking large rests in between things and considering the jump rope more of a practice element and a way to keep your blood pumping. If you’re feeling spicy, you can try to keep marching through this a bit, trying to only take breaks when absolutely necessary. In this case, the jump rope is going to compound the fatigue on your shoulders, bi’s/tri’s, and grip and this will get tough pretty quickly. Totally up to you! Either way, you’re going to get in some great upper body work at a high volume and who doesn’t like to feel jack3d and strawng?!?
Strict Press Modifications
The Strict Press is such an essential, humbling movement. However, for some folks, pressing overhead just isn’t a healthy endeavor. If you need to modify the strict pressing, just choose anything from our menu of presses and get after it: Push Ups, Dips, Bench Press, Dumbbell Bench Press, or Floor Press
Bent Over Row Modifications
On the whole, this is one movement that almost everyone can do. However, if you are looking for a different type of pulling movement for today, you can also play with some type of Pull Up, Bodyweight Row, or use a cable station/machine at your gym that allows you to pull in a healthy way.
Double Under Modifications
If you are a proficient Double Under-er, 30 Dubz takes about 15 seconds if performed unbroken. That’s quick! If you are working on your double unders or doing single unders/freestyle jumping, I would recommend jumping for about :30-1:00 to make up for the lost intensity of the dub. You can also do 15-30 Jumping Jacks or :30-1:00 of any cardio element you find on our Cardio Resources Page!
Optional Accessory Work
3 sets of Max Effort (as many as possible) Strict Toes To Bar, Hanging Knee Raises, V-Ups, or Sit Ups.
Cool Down
1-2min of Chest Stretches on each side
1-2min of PVC T-Spine Stretch
1-2min of Calf Stretches on each leg
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