Warm-Up 3 Rounds: 14 Sit-Ups 28 Double-Unders 14 Reverse Lunges 28 Double-Unders Workout Choose variation A for a workout with weights or B for a bodyweight workout. Variation A Every Minute on the Minute for 25 rounds. Minute 1: 8 Devils Press, 50#/35# Minute 2: 16 Dumbbell Reverse Lunges Minute 3: 24 Sit-Ups Minute 4: …
Tag Archives: Double-Unders
Wednesday 04.30.25
Warm-Up A) 1 round: 200m Run 10m High Knees 10m Butt Kicker 10m Walking Lunge 200m Run B) 3 Rounds: 20 Double-Unders 15 Ring Rows 10 Step-Ups, on a “high” box Strength Back Squat 3@ RPE 6 3@ RPE 7 3@ RPE 8 x 2 Objective: build to an RPE of 8 for 2 sets …
Saturday 04.26.25
Warm-Up A) 1 Round: 10m Broad Jumps 10m Butt Kickers 10m High Knees 10 Air Squats B) 9-6-3 reps of: Muscle Clean, at mid shin 10-10-10 reps of: Russian Swings Strength EMOMx12 minutes 2 Power Cleans, from floor Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should …
Wednesday 04.23.25
Warm-Up A) 2 Rounds: 200m Row 15 Air squats 10 Lunges B) 3 Rounds: 9 Wall Balls, 20#/14# 15 Knee Raises 21 Double-Unders Strength Front Squat Heavy 8 Then 3 sets x 8 reps at 90% of heaviest 8 rep Objective: build to a heavy 8 rep squat. Then take 10% off that number and …
Monday 04.21.25
Warm-Up A) 3 Rounds: 30 Single-Unders 20 seconds Sprint Row 10 Step-Ups 10 Push-Ups B) Every minute x 4 rounds: 12 Air Squats 6 Wall Balls, 14#/12# 3 Box Jumps, 20” Workout For Time: 400m Run Then, 40-30-20-10: Wall Ball, 20#/14# 80-60-40-20: Double-Unders Then, 400m Run Then, 20-15-10-5: Burpee Box Jump, 24″/20″ Bench Press Then, …
Thursday 04.17.25
Warm-Up A) 3 Rounds: 10 Calorie Row 10 Walking Lunges 10 Calorie Bike B) 2 Rounds: 40 Singles 20 Sit-Ups 40 Plank Hold 20 seconds Rest Strength Front Squat Heavy 8 Then 2×8 at 90% of heaviest 8 rep Objective: build to a heavy 8 rep squat. Then take 10% off that number and perform …
Sunday 04.13.25
Warm-Up A) 3 rounds: 30 Single-Unders 200m Run 10 Ring Rows B) 2 Rounds: 40 seconds Plank hold 20 seconds rest 40 seconds Kettlebell Swings 20 seconds rest Strength Deadlift Heavy 4 Then 2 sets x 4 reps at 90% of heaviest 4 rep. Objective: build to a heavy 4 rep deadlift. Then take 10% …
Wednesday 03.26.25
Warm-Up A) 4 Rounds of: 15 Single-Unders 15 Double-Unders 15 Air Squats 15 Knee Raises B) 3 Rounds with an empty bar: 5 Back Squats 5 Good Mornings 10 Lunges 5 Strict Press Strength Back Squat 4 reps @ RPE 6 4 reps @ RPE 7 4 reps @ RPE 8 4 reps @ RPE …
Friday 03.21.25
Warm-Up A) 1 Round: 500m Row 20m Bear Crawl 20m Crab Walk 1 Minute Plank B) 2 rounds: 3 Strict Ring Pull-Ups 4 Step-Ups 3 Strict Bar Dips 4 Step-Ups Strength EMOMx12 minutes: Minute 1 – Muscle Ups + Dips Minute 2 – Max Calorie Bike Minute 3 – Rest Objective: choose a muscle-up variation …
Wednesday 03.19.25
Warm-Up A) 2 rounds: 200m Run 20 Double-Unders 10 Burpees No Push-Up B) 2 Rounds with an empty bar: 5 Muscle Snatches, from the hip 5 Power Snatches, from the hip 5 Slow Overhead Squats Strength 3 Touch-and-Go Power Snatches 3 @ RPE 6 3 @ RPE 7 3 @ RPE 8×3 Strength Tip Objective: …
Sunday 03.16.25
Warm-Up A) 2 rounds: 200m Run 100m Row 50 Double-Unders B) 2 Rounds: 5 Strict Press 5 Back Squat 5 Strict Press 5 Front Squat 5 Strict Press 5 Overhead Squat Strength Double-Up Choose one of the variations below you would like to work more on: Clean Variation: 1 Low Hang Power Clean + 2 …
Saturday 03.15.25
Warm-Up A) 2 rounds: 10m High Knees 10m Bear Crawl 10m Butt Kickers 10 Toes-to-Bar 10 Push-Ups B) 3 Rounds: 10 Lunges 20 Single-Unders 20 Double-Unders Workout 10 Minute Clock: 2 Power Cleans, 135#/95# 200m Row 4 Power Cleans, 135#/95# 200m Row 6 Power Cleans, 135#/95# 200m Row …etc. – 3 Minute Rest 10 Minute …