Tuesday 10.05.21

Mark
Monday, October 4, 2021 - 23:21

Tuesday 10.05.21


 

GET WARM


 

LINE DRILLS

20ft. Knee Hugs

20ft. Knuckle Drags

20ft. Quad Walk

20ft. Cradle Walk

20ft. Walking Spiderman

20ft. Side Lunge

20ft. Skips

20ft. Butt Kicks

20ft. High Knees

20ft. Side Shuffle L/R

20ft. 1/2 Speed Runs

20ft. 3/4 Speed Runs

200m Jog


 

SKILL


 

DOUBLE UNDERS

0:30 Single Unders

0:30 High and Slow Single Unders

0:30 Low and Fast Single Unders

0:30 Double Taps


 

1:00 Double Under Practice (do NOT do Double Unders for a straight minute – just practice)


 

TOES TO BAR

0:15 Hollow Body Hold

0:15 Arch Hold

0:15 Straight Leg Sit Ups

0:15 V Ups


 

0:15 Dead Hang

10 Scap Retractions

5 Kip Swings

5 Knee to Chest

3-5 Toes to Bar


 

STRATEGIZE

Strategy Examples:

-4 Rounds: 75 Double Unders, 800 Meter Run, 25 Toes to Bar

-1 Mile Run, 10 Rounds: 30 Double Unders and 10 Toes to Bar, 1 Mile Run

- What works best for you?


 

WORKOUT – “ Parti Time ”


 

For Time [30 Minute Cap]:

300 Double Unders

2 Mile Run (2000m row, 96 Cal Bike)

100 Toes to Bar


 

Partition However You'd Like


 

*Score = Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.


 


 

COOL-DOWN


 

1:00 Calf Stretch (L/R)