General (0-8:00)
1:00 easy jump rope (any variation)
1:00 2 inch worm +6 Ground to overhead with no weight AMRAP
2 rounds
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Specific (8:00-18:00)
5 KB Deadlift
1×5 Single arm single leg KB Deadlift
3x 5 KB Russian Swing (building in weight)
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10 Single unders
10 jump high/slow single unders
3-5 sets of: 5 Single unders “slow, jump high”+ 1 Double Under
2:00 double Under practice
(19:00-22:00)
3:00 max reps double unders or double under practice (to simply do single unders here is not acceptable. You will do enough scaled version in the workout)
RXConditioning (25:00-42:00)
300 Russian KB Swings for time. (70/53lb.)
Every 3:00 starting at 0:00 you must execute 20 Double Unders
Goal: Sub 13:00
Cap: 17:00
Intermediate:
300 Russian KB Swings for time. (53/35lb.)
Every 3:00 starting at 0:00 you must execute 30 single unders
Baseline:
150 Russian KB Swings for time. (15/10lb.)
Every 3:00 starting at 0:00 you must execute 20 single unders or plate hops
(45:00-55:00)
ISO lunge 3x :30 hold each leg (can use load if desired)
Today we refine mechanics of jump rope work, hopefully advancing the skills and then testing the capacity of each athlete. In conditioning today we grip it and rip it! The goal is to manage grip fatigue and mental push to hang on to the KB for big aggressive sets out the gate and break only as needed for short periods and to complete the double unders.