4 ROUNDS - FOR TIME
15 Hang Power Cleans
15 Thrusters
75 Double Unders
General Warm Up
Begin with the Joint Rotation warm up. Then...
3-5 min of light cardio of choice, then...
3 Rounds
6-10 Spiderman Lunges
5-10 Push Ups
5-10 Bodyweight Rows
30-60sec of Jump Rope Ladder Drills
Specific Warm Up
Let’s start today with the Thrusters. Start by taking a super light weight, or your trusty PVC Pipe/Broomstick, and testing out 5 reps of the full movement. Full squat, then drive up and press overhead. If that feels safe to you, do 2-3 sets of 5 reps, gradually adding weight until you have what you think you want for the workout.
Then, get in 2-3 sets of 5 Hang Power Cleans. You may or may not want the same weight as the thrusters and this is a simple move to warm up, so you may be able to jump right to it.
Finally, 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
4 ROUNDS - FOR TIME
15 Thrusters
Workout Notes
This one looks kinda fun! And kinda gross! This workout is 4 rounds of work, FOR TIME, which means we want to try to get through all of it in as little time as possible while keeping safe, solid form. This one is basically… 15 reps of getting the weight from thighs to shoulders, thighs to shoulders, thighs to shoulders, then once you have it at the shoulders on rep 15, it’s squat and press, squat and press, squat and press, for 15 reps. Then you’ll put the weights down and rock the jump rope. That’s one round, repeat for a total of 4 rounds, or however many you choose to do today!
Hang Power Clean Modifications
The Hang Power Clean is kind of like a bicep curl using momentum. If the clean isn’t working for you, try just inserting a standard Bicep Curl!
Thruster Modifications
The Thruster is just a Front Squat/Dumbbell Squat and then a Push Press. If the Push Press is no good today, just do the squat. If the Squat is no good today, just do the Push Press! Keep in mind that doing this movement even with just a broomstick is still worth doing!
Double Under Modifications
75 Double Unders is a LOT per round, but for proficient jumpers, that will be somewhere between 60-90 seconds. You can do as many Dubz as possible in 90 seconds per round, or do 75 Single Unders, hopping nice and high on each jump. For this workout, you can also swap in 35-50 Jumping Jacks per round instead!
Optional Accessory Work
Accumulate 25-75 Hand Release Push Ups in as few sets as possible!
Cool Down
1-2min of Child’s Pose
1-2min of Calf Stretches on each leg
1-2min in the Bottom of the Squat