Every 2:00 for 5 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible.
CROSSOVER AND DOUBLE-UNDER PRACTICE
:30 single-unders
:30 single-single-doubles
:30 double unders
:30 jump-jump-cross arms, without rope
:30 jump-jump-cross arms, with rope
:30 jump-jump-reverse cross, without rope
:30 single-single-crossover
:30 crossover or double unders
BURPEES-TO-TARGET PRACTICE
2 Hand and foot placement
2 Transition into next rep
Steady Gaze
2 Fast cycling
1 round:
3 burpees-to-target
5 double-unders
5 crossovers
– Use workout variation of each movement.
RX
3 rounds for time:
15 burpees-to-target (6 in)
50 double-unders
15 burpees-to-target
50 crossovers
– Athletes may only use one jump rope.
INTERMEDIATE
3 rounds for time:
15 burpees-to-target (6 in)
25 double-unders
15 burpees-to-target
25 crossovers
– Athletes may only use one jump rope.
BEGINNER
3 rounds for time:
10 burpees
50 single-unders
10 burpees
50 speed steps
INTENDED STIMULUS
13:00-18:00.
Burpees in :45-1:30, double-unders in :30-1:15, crossovers in :30-1:15
Bodyweight workout as a break from the two high-intensity pieces before and after it and an opportunity to work skills under fatigue.
3-4:00 Flush walk, bike, rower
into.
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
3 minutes
Running Rowing-Biking-Ski-erg
Then
Over All Dynamic Body Activation
1 round:
4 scap push-ups
12 jumping jacks
8 scap shrugs on pull-up bar
1 round:
4 push-ups
12 jumping jacks
8 strict pull-ups or jump and slow lower