DOUBLE-UNDER PROGRESSION
:20 at each progression step of:
Jump in place (no rope
Single-under
Single-under + high jumps
Single-under fast + single-under slow
Single-under fast + double -unders
Double-unders
2:00 double-under practice
SYNCHRONIZED WALKING LUNGE PRACTICE
1:00 to practice walking lunge cadence
1 round:
10-m synchro walking lunge
P1: 10 double-unders
P2: 10 double-unders
P1: 10-m med-ball carry
P2: 10-m med-ball carry
RX
3 rounds for time with a partner:
100-m synchro walking lunge
200 double-unders
400-m med-ball carry (14/20 lb)
– Break up the double-unders between partners and switch who carries the ball as needed.
INTERMEDIATE
3 rounds for time with a partner:
100-m synchro walking lunge
100 double-unders
400-m med-ball carry (10/14 lb)
– Break up the double-unders between partners and switch who carries the ball as needed.
BEGINNER
3 rounds for time with a partner:
50-m synchro walking lunge
200 single-unders
200-m med-ball carry (6/10 lb)
– Break up the double-unders between partners and switch who carries the ball as needed.
INTENDED STIMULUS
23:00-30:00.
3:00-4:00 for lunging/round.
2:00-3:00 for the double-unders/round.
2:00-3:00 for the carry round.
Synchronized walking lunges require slow, deliberate movement.
1 set:
1:00 pigeon pose/side
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
EMOM 6:
Odd minutes | inchworm + push-up
Even minutes | hollow rocks