5 ROUNDS - FOR TIME
30 Double Unders
10 Toes to Bar
30 Double Unders
10 Burpees
General Warm Up
3-5 min of Cardio Choice, followed by…
3 ROUNDS
5 Air Squats with a pause at the bottom
3 Inchworms with a Push Up
10 Bodyweight Rows (Or Pull Ups, depending on what you did yesterday)
:30 of Bicycle Crunches
Specific Warm Up
Start with Toes to Bar. If you have a Pull Up Bar, jump up there and hang for a few seconds to get your hands and arms ready. Then rest. Then jump up and try a set of 5 Hanging Knee Raises. Then Rest. If you are going for Toes to Bar, go ahead and try a set of 3-5 reps to make sure it’s safe for you today.
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!
Lastly, do a few burpees!
Workout of the Day
5 ROUNDS - FOR TIME
10 Toes to Bar
30 Double Unders
10 Burpees
Workout Notes
This one is pretty straightforward! 5 Rounds of work, try to complete it in as little time as possible. A solid double underer will get the sets of 30 done in :30 or less. If you can get them done in under a minute, go for it! If not, you may want to cut down the number or switch to a different jump rope movement in order to keep the pace high for the workout. Have fun and get after it!
Double Under Modifications
If you are having trouble with these double unders, cut down the rep count or just do as many as you can in 30 seconds. You can also switch to 30 Single Unders and jump extra high on each rep. If you aren’t a jump roper, go for 20-30 Jumping Jacks.
Toes to Bar Modifications
Any crunching movement will do, but if possible, I’d love for you to work on the grip strength and body awareness that comes along with the hanging variations found in the Toes to Bar video. However, if you don’t have that kind of thing at your disposal, you can use Sit Ups, V-Ups, any crunching variation you like, or your toughest Plank Variation.
Burpee Modifications
A slow burpee is still a burpee! If you need to, you can always cut down on the reps, but if the burpee just isn’t happening for you, use Squat Thrusts or 8 Count Bodybuilders are the way to go!
Optional Accessory Work
Try to get in 10-20min of moderate cardio! This can be anything that gets your heart rate to a moderate place, just try to keep it steady for a bit. If you don’t have an easy method of cardio like biking, jogging, walking, or rowing, use our Cardio Resources Page for help in creating something you can do in your circumstances
Cool Down
1-2min of Calf Stretches on each leg
2-3 sets of 3-5 reps of World’s Greatest Stretch on each leg
IF it’s ok for your body, gently work in and out of some Ab Stretches
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