3 Rounds
20 Air Squats
10 Pull Ups
5 Burpees
QUALITY TIME
Double Under Efficiency
(See coaches note)
GET FIT
1500/1400m Row
150 Double Unders
75 Air Squats
1000/900m Row
100 Double Unders
50 Air Squats
500/400m Row
50 Double Unders
25 Air Squats
25 Min Cap
(WELLNESS WOD)
1000m Row
200 Single Unders
60 Air Squats
800m Row
150 Single Unders
40 Air Squats
600m Row
100 Single Unders
20 Air Squats
COMPETITORS EXTRA
Run
Death by 10m
Min 1 - 10m
Min 2 - 20m
Min 3 - 30m
Etc...
Set up 10m turnaround
COACHES NOTE:
When it comes to Double Unders there are a couple things you can focus on with most athletes. "Jumping Tall" - No donkey kick or pike. Focus on that bounce. The other is posture - eyes forward on a single point, shoulders relaxed and back, elbows by the side, hands out in front. This helps with the bounce as well as allowing the athlete to use the wrist and forearm to spin the rope (rather than using the arm and shoulders)
ATHLETES NOTE:
Go for big sets on the Double Unders today. Even if you're still improving and it tires you out, you can always pace the Air Squats to follow to recover.
BODYBUILDING WORKOUT
Routine 2a: Legs
- Barbell Back Squat (4 x 8-12 reps)
- Leg Press (4 x 8-12 reps)
- Hack Squat or Leg Extensions (7 x 8-12 reps)
- Straight-leg Deadlifts (4 x 8-12 reps)