General Warm Up (5-12)
1 round:
10 Single Leg Line Hops (side to side, each leg)
:20 Bar Hang (can add in kips, scap pullups, etc)
:30 Side Plank (right)
10 Single Leg Line Hops (fwd/bwd each leg)
:20 Bar Hang (can add in kips, scap pullups, etc)
:30 Side Plank (left)
20 Plate Hops
:20 Bar Hang (can add in kips, scap pullups, etc)
:30 Plank (on elbows)
Specific Warm Up (12-20)
Jump Rope:
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)
Strict T2b:
5 Strict knees above hips
4 Strict leg raise (legs stay straight, aim to get as high as possible, control lower)
3 Strict toes to bar (or option)
+
5 GHD or abmat situps
RX (25-50)
50 Single under right
100 Double Under
50 Single under left
15 Strict toes to bar
50 Cross over single unders
25 GHD Sit up or 35 Abmat sit up
3 rounds for time.
Goal: Sub 20
Cap: 25
Intermediate
35 Single under right
50 Double Under (1:00 of attempts)
35 Single under left
15 Strict hanging leg raise
25 Cross over single unders
25 Abmat sit up
3 rounds for time.
Baseline
20 Single under right
50 Single under
20 Single under left
10 Lying V up or alternating v up
20 Cross over single unders (no rope, hands only)
25 Band assisted sit up
3 rounds for time.
*hands only cross over single unders removes the rope completely and allows athletes to practice the cross over and return motion as they jump.
(53-60)
1:00 KB Calf Smash (each leg)
:30 Frog Stretch
:30 Cobra
frog stretch:
30:00 minute flow
400m Run- 500m Row- 30/24 Cal Bike
________
20 KB Swing (53/35lb., Russian)
20 Plank Shoulder taps
20 Banded good morning
20 Lateral Lunge (unweighted)
:30 splits (right leg)
:30 splits (left leg)
:30 straddle
*Each round you should select a new erg to start the round with. If you make it through more than 3 rounds then start back on the first erg and rotate through again.
Intermediate: 35/20lb. KB
Baseline: 15/10lb. KB, 200m Run, 250m Row, 15/10 Cal Bike
Single-leg single unders? Yep. Crossover single unders? Yep. Today is a chance to practice some less common jump rope skills. It’s easy to get stuck doing only single unders and double unders, but variety is important, and new skills are developed through consistent practice.
You’ll also see some uncommon movements in today’s workout, including strict toes-to-bar. What makes them strict? No kipping back and forth to generate momentum. The goal is to control the descent so you can control the ascent. If strict toes-to-bar aren’t available yet, scale to strict hanging leg raises.
For the GHD sit-ups, athletes who don’t have much experience with the movement or classes limited by GHD availability can substitute 35 AbMat sit-ups in place of 25 GHD sit-ups. Focus on quality movement and use today as an opportunity to build strength, control, and coordination.