Test
3:00 Max Double Unders
Then…
For Strength
5 x 5 Strict Pull Up (AHAP)
5 x 5-10 Strict Toes to Bar
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
:30 of Jump Rope Progression*
5 Burpees
:15 Arch Hold - Alligator Roll - :15 Hollow Hold
*This is meant to be a 3 round progression, so that in Round 1 you start with your easiest movement, then in Round 2 you would move up to the next, then in Round 3 you finish with the hardest. The order is…
Jumping Jacks -> Single Penguin Taps -> Single Unders with the Jump Rope -> Double Penguin Taps -> Double Unders with the Jump Rope (or Double Under Attempts)
Specific Warm Up
The first thing we want to do is heat up the double unders and go after the 3:00 Double Under Test. After that, take a little time to do some bodyweight rows or negative chin ups before getting into your pulling for the day. Also fire up the abs with some sit ups or V-Ups before taking on the Ab component!
Workout of the Day
Test
3:00 Max Double Unders
Then…
For Strength
5 x 5 Strict Pull Up (AHAP)
5 x 5-10 Strict Toes to Bar
Workout Notes
This workout looks different than most things that we have done in the past! The goal of this workout is to warm up and then dump everything you have into the Double Under test first. Then, take a little time to switch gears and do some strength work at your own pace.
Double Unders
In the warm up, you will have played with a lot of different options for jumping rope. Choose whichever one will allow you to get an obnoxious amount of reps in during that 3 minute window. Like… 300+ reps! If you are new to double unders, you may approach this differently knowing that you will NOT get a bazillion reps, but that it will serve as a benchmark for future tests. Totally up to you!
Strict Pull Ups
If this movement is in your wheelhouse, let’s look to go as heavy as possible across all of the sets. If you can do 5 Pull ups, but it’s REALLY challenging, then shoot for 5 sets of 5 with no weight.
If you are still working your way to pull ups, you can use an assisted pull up machine or bands for assistance, or you can modify to bodyweight rows. If you go the bodyweight row route, make sure you set your rings at an angle where it is very difficult to complete 5 reps! If this angle isn’t possible for you, try adding a slow negative descent to your reps. This would mean getting to the top explosively and then resist the descent for 3-4 seconds.
Strict Toes to Bar
If you are able to hang from a Pull Up Bar (or anything stable) these can be modified to hanging knee raises or hanging straight leg raises. If you are on the floor, any ab variation will do, but V-ups would be the most appropriate substitution.
Optional Accessory Work
Accumulate 25-75 Hand Release Push Ups in as few sets as possible.
Cool Down
1-2min of Foam Rolling or Stretching Each Calf
1-2min PVC T-Spine Stretch
1-2min in Child’s Pose
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