23.04.14

INTENDED STIMULUS

420+ reps: 50+ double-unders/1:00 and 40+ each for air squats, KB swings, and burpees.

Keep double-unders smooth and consistent, especially as fatigue kicks in.

There’s no reason to slow down on the squats, swings, or burpees.

In the final minute, athletes should move faster than they want to on the burpees.

RX

For total reps:
1:00 double-unders
1:00 air squats
2:00 double-unders
2:00 kettlebell swings (53/35 lb)
3:00 double-unders
3:00 burpees

LEVEL 2

For total reps:
1:00 double-unders/single-unders
1:00 air squats
2:00 double-unders/single-unders
2:00 kettlebell swings (44/26 lb)
3:00 double-unders/single-unders
3:00 burpees

LEVEL 1

For total reps:
1:00 single-unders
1:00 air squats
2:00 single-unders
2:00 kettlebell swings (26/18 lb)
3:00 single-unders
3:00 burpees

SKILL WORK

Pre-workout:
On an 8:00 clock:
Legless rope climb practice.
– Rest 2:00-3:00 between sets.

STRETCHING

1:00 double-forearm stretch
1:00 saddle stretch
:30 calf stretch/side

WHITE BOARD BRIEF

Target reps | 420+

Today, we have a high-volume workout that will test your double-unders under fatigue.

There’s no rest between movements, so make transitions quick!

Expect double-unders to get progressively harder as you come back to the rope each time. This means trip-ups are likely, so smoothly get back to work if you do trip up.

There’s no reason to slow down on the air squats, KB swings, or burpees so just keep moving.

In that final minute, move faster than you want to on the burpees. Cadence is key, so just keep moving.