General (0:00-10:00):
Jump Rope – 3:00 building complexity
Then 2 rounds:
10 PVC Pass Throughs
10 Wall Walk Climbs (partial)
10 Shoulder Taps
5 Scap Pull Up
10 Kip Swings
Specific (10:00-25:00):
5 Wall Walks
5 Box Handstand Holds or Wall Walk Hold :10
10 Pike Shoulder Taps
Jump Rope Progressions:
10 Singles
10 Power Singles
5 Attempts: 2 Singles + 1 DU
3-5 Attempts at max DU
(25:00-35:00)
EMOM x 10 (Alt. Movements)
1 – jump rope skill (cross over singles, triples, single leg double unders, etc.)
2 – Handstand Walk (10-20ft) or Shoulder Tap Practice
RX Conditioning (37:00-54:00):
5 Rounds for Time:
75 Double Unders
5 Wall Walks
10 strict pull up
Goal: 14:00 | Cap: 17:00
Intermediate:
50 Double Unders or 60 Single Unders
3 Wall Walks (shortened range)
10 banded strict pull up
Baseline:
20 Single Unders
3 Box Walk Outs or Box Shoulder Taps
5 banded strict pull up
(55:00-60:00)
Wrist Rolls + Forearm Smash
2x30s Lat Wall Stretch
1:00 Child’s Pose w/ Reaches
Skill day. Today we slow it down and sharpen up double unders and handstand walk progressions. This is a chance to refine motor patterns that otherwise fall apart in workouts. After practicing the skills, you’ll test them in a fatigue-based interval setting. The goal is to focus on quality execution under stress—don’t worry about the clock, worry about movement.