1.) Athletes should work to complete between 5-8 rounds of the workout.
2.) Spend no more than :30 on double unders each round.
3.) Choose a challenging scaling option for single-leg squats, but allows the athlete to complete 20 reps in 1:30 or less
2 Rope Climbs
20 Alternating Single-Leg Squats
40 Double Unders
1 Rope Climbs
12 Alternating Single-Leg Squats
20 Double Unders
8 Ring Rows
20 Elevated Alternating Reverse Lunges
40 Single Unders
Rope Climb Practice
Athletes Choice (If not rope climbing)
Target Rounds/Reps | 5-8
• Today’s workout is has a lot of fun and challenging elements. Because this workout is on the longer side, it is a great opportunity to practice movements that we are working on. This may cause us to move a little slower, but sometimes we need that.
• We are going to go through a progression for the single-leg squats, we will use a few of the pieces in the progression as scaling option for the workout. This option should be challenging, but also allow you to keep moving. Take into consideration that you may be performing around 120 reps across the entire workout.
• We are not going to spend a ton of time going over the rope climb or the double under. For both of these movements, we will have fixed scaling options to choose from because of limited time. A majority of our time will be spent on the single-leg squat in the warm-up.