General: 11:00
1:00 Bike
1:00 Row
1:00 jump rope
2 rounds
_______
3 inch worm
6 Spiderman
8 Scoporpion stretch
2 round
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Specific: 18:00
:30 Single unders
:30 5 Single unders + 1 double under
:30 max double unders
5:00 spent on refining arm position, posture, rope cadence and practice of jump rope skills
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:10 dead hang pull up bar
5 kipping swing
2 kipping swing 1 pull up
3 kipping pull up
3 Chest to bar pull up
*3:00 for practice of butterfly for those who will use it, others practice kipping and finding scales for pull ups (banded, or jumping pull ups)
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Primer:
5/4 Cal Bike
5 Chest to bar
10 Double under
5 Pull up
10 Double under
5/4 Cal Row
For time.
**This will give class awareness on further scaling, and general flow with group size.
RXConditioning: (25:00)
Every 5:00 x 5 sets
10/7 Cal Bike
10 C2B Pull up
30 Double Under
10 Pull up
30 Double Under
10/7 Cal Row
*Score is your slowest round
Intermediate:
Every 5:00 x 5 sets
10/7 Cal Bike
10 Banded C2B Pull up
45 Single Under
10 Banded Pull up
45 Single Under
10/7 Cal Row
Baseline:
Every 5:00 x 5 sets
6/4 Cal Bike
10 Jumping or leg supported Chest to bar pull up
20 Single Under or plate hops
10 Jumping or leg supported Pull up
30 Single Under or plate hops
6/4 Cal Row
(6:00)
Dumbbell curl and press
3×24 reps (12 each arm)
*1 arm should stay locked out overhead until the other arm gets there, each rep
Today we explore a unique but “loved” format of working windows. The goal today is to push your skills with the jump rope, your capacity with the ergs and also the fluidity of your pull ups! Transitions and no “lolligagging” will be key, as you can lose precious time from simply not being focused. You should scale this work so that you have approximately 1:00 rest or more for each interval.