Repeat high level fitness capacity today! The skill is a more simple one in the double under. What is your sticking point with the skill? Our advice is to do it more often if it’s something you hope to master, bring your own rope to the gym that consistency is a game changer, then bust it out for just a few minutes each day prior to the warm up! These habits can alter the rhythm you develop with your rope and bring on many new skills within the scope of single unders and double unders. Scale the loading today to something you can do 20 unbroken push press with for sure and keep the integrity of the bent over row! While your overall time surely matters, the bent row is one that takes focus to do correctly and to keep torso position as “hinged” over as needed to target the specific area of the arms and back we hope to!
100 Single unders
+
100 Single leg single unders (50/50)
________
10 Calf raise (double leg)
10 Curtsy lunge (5 each)
10 Light DB strict press
10 Push press
10 Bent row
2 rounds
5 minutes of double under skills and drills
- Single unders
- Single leg single unders
- Single/double under mix sets
- Double under practice
- Triple under practice
- Single leg double under practice
RXConditioning:
150 Double Under
50 Sit Up (Abmat)
30 Push Press (50/35lb.)
30 Bent Row (50/35lb.)
3 rounds for time.
Intermediate:
50 Double Under
50 Sit Up (Abmat)
30 Push Press (35/20lb.)
30 Bent Row (35/20lb.)
3 rounds for time.
Baseline:
100 Single Under
30 Supported Sit Up (Abmat)
30 Push Press (15/10lb.)
30 Bent Row (15/10lb.)
2 rounds for time.
3×10-15 Single leg calf raise (can be loaded with DB in hand)
+
3×10 DB Bent lateral raise
Rest as needed.
