General Warm Up (5-12)
:30/:45/:60 Row
:30/:45/:60 Shuttle Run
:30/:45/:60 Plate Hops
Specific Warm Up (12-17)
Dubs:
30 Singles
20 Alternating feet Singles
15 Singles Left Leg, 15 Singles Right Leg
20 Crossover Singles
15-20 High Jump Singles (focus on body position and good bounding mechanics)
2x 20 Double Unders (or 10 attempts)
*Rest as needed btwn movements, talk about whatever problems you see
RXConditioning (20-50)
1:00 Row
2:00 Rest
X 10 Sets
During rest athletes must complete 50 Double Unders (not for time)
*Score is total calories rowed
Intermediate: Reduce number of double unders if you can do them, it is worth the practice and development. If you cannot do them at all then you can also spend :45-1:00 simply practicing.
Baseline: plate hops, single unders or some form of hopping that can last :30-:45.
(50-60)
200 Banded Tricep Extensions
*Partner up. You go, I go, alternate every 20 reps
2:00 Row or Bike
2:00 10 Plank shoulder tap + 10 Banded pass through + 10 mountain climbers
2:00 Row or Bike
2:00 10 weighted side bends each side + 10 Alternating loaded or unloaded curtsy lunge
2:00 Row or Bike
2:00 10 GHD Hip extension or banded good morning + 10 DB cuban press
2-3 rounds (24-36 minutes)
(0-5)
Interval enhancement. Today is the day we see athletes who often feel limited by their heavy breathing in most workouts get a chance to improve their choice pacing, physiological endurance and even work hard without beating the body down. During your rest, find a jump rope skill that will enhance those double unders–or you can even do something more advanced for those very comfortable with the rope, such as cross over single unders or even cross over double unders.