FOR TIME
100 - 80 - 60 - 40 - 20
Double Unders
50 - 40 - 30 - 20 - 10
V-Ups
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
20 Jumping Jacks
:15 Hollow - Alligator Roll - :15 Arch
10 Mt. Climbers
Specific Warm Up
Warm up your Jump Rope and your V-Ups!
Workout of the Day
FOR TIME
100 - 80 - 60 - 40 - 20
50 - 40 - 30 - 20 - 10
Workout Notes and Modifications
The structure of this workout is such that you should start with 100 Double Unders, then 50 V-Ups, and be going back and forth between the jump rope and the V-Ups until the workout ends with 10 V-Ups.
This is an extremely high volume of V-Ups, so read ahead for some options!
Double Unders
If you are someone who has double unders, but not in this high of a volume, lower the numbers to something that feels right for you and if possible, give it a descending rep scheme.
If you do not have doubles, but you do have singles, use the same rep scheme.
If you don’t have a jump rope, do jumping jacks and cut the reps in half.
If you cannot/should not jump, choose any cardio you’d like and do that for 1:15, 1:00, :45, :30, and finally :15.
V-Ups
This number of V-Ups will NOT be right for many people! This rep scheme should only be attempted if you are a V-Up Master! The written total will be 150 reps. Oof.
If you think you can handle 100 reps, try a rep scheme of 30 - 25 - 20 - 15 - 10
If you think you can handle 75 reps, try a rep scheme of 25 - 20 - 15 - 10 - 5
If you think you can handle 50 reps, try a rep scheme of 12 - 11 - 10 - 9 - 8
As always, feel free to swap out the V-Up for any sit up/crunch that works for YOUR bod!
Optional Accessory Work
Disclaimer: if you are doing Workout #5 tomorrow, do not do this accessory work!
Strict Press: 3 x 8 - 10 Reps
Single Arm Dumbbell Row: 3 x 8 - 10 Reps
Cool Down
1-2min of Foam Rolling each Calf
1-2min Bottom of the Squat Hold
1-2min Saddle Pose
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