Monday April 25th
22.04.25
INTENDED STIMULUS
Athletes should finish 7-12 rounds of today’s workout.
Advanced athletes should try to hold 1:00 rounds for as long as possible.
High-volume, low-skill gymnastics workout that challenges you to work with a higher heart rate.
Aim to perform double-unders as long as you can finish each set in 1:00 or less
RX
AMRAP 12:
10 burpees
25 double-unders
SCALED
AMRAP 12:
10 burpees
30 single-unders
SKILL WORK
Post-workout:
6 sets for load:
3 shoulder presses from the floor
– Rest 1:30 between sets.
STRETCHING
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
WHITE BOARD BRIEF
Target rounds/reps | 7-12 rounds
In today’s workout, there is little room or reason to slow down. Prepare yourself for constant movement for the entire 12:00.
This is a great opportunity to practice the skill of the double-under. Athletes who don’t have double-unders, and/or those who aren’t proficient, should take up to a 1:00 each round to accumulate as many double-unders as possible. Single-unders will also be an option if necessary.
In today’s warm-up, we will spend some time working on the skill of the double-under, which will hopefully allow most of your athletes to feel confident enough to give them a try in the workout.
After the workout, we should have at least 15:00 to complete our post-workout skill work. This will focus on upper-body pressing strength. Athletes are encouraged to grab a partner or two and attack these sets — one partner will be working while the other rests. Help each other adjust the weight on the barbell.
