Warm Up:
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:30 running position drill per leg
:30 banded running drill
:30 running change in support drill
100-meter run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-meter run, faster
Specific Warm-Up:
Double-Unders Practice
WOD:
AMRAP 20:
400-m run
25 double-unders
400-m run
50 double-unders
400-m run
75 double-unders
400-m run
100 double-unders
etc…
– Add 25 double-unders to each round.
– 100 m of running = 1 rep.
Intermediate:
AMRAP 20:
400-m run
:15 double-under attempts
400-m run
:30 double-under attempts
400-m run
:45 double-under attempts
400-m run
1:00 double-under attempts
etc…
– Add :15 double-unders to each round.
– 100 m of running = 1 rep.
Beginner:
AMRAP 20:
200-meter run
25 single-unders
200-meter run
50 single-unders
200-meter run
75 single-unders
200-meter run
100 single-unders
etc…
– Add 25 single-unders to each round.
– 100 m of running = 1 rep.
Home Workout:
Same as Above
Movement scaling options:
Run: Distance, substitutions
Double unders: Reps, timed attempts, single-unders
Post-Workout Skill Work:
4 sets:
:20 strict sit-ups
:10 rest
:20 flutter kicks
:10 rest