Warm-Up
400m Easy Run
—
2 Sets, For Quality
9/7 Calorie Machine of Choice
:30 second Jump Rope
10 Down Dog Calf Gas Pedals
10/10 Single Leg Glute Bridge

Conditioning

“Eleven’s Fury”

8 Sets, For Max Reps
3:00 AMRAP / 1:00 Rest
12/9 Calorie Echo Bike
200m Run
12/9 Calorie Row
Max Double Unders in remainder

*Can Sub Equivalent Ski Erg Calories for the Row

Level 2:
8 Sets, For Max Double Unders
3:00 AMRAP / 1:00 Rest
10/7 Calorie Echo Bike
200m Run
10/8 Calorie Row
Max Double Unders

Level 1:
8 Sets, For Max Double Unders
3:00 AMRAP / 1:00 Rest
10/7 Calorie Echo Bike
150m Run
10/8 Calorie Row
max single unders

Goals / Stimulus / Objectives
Goal: 30+ Double Unders / Set
Primary Objective: Maximize total Double Unders across all 8 intervals. Complete the Echo Bike, Run, and Row quickly yet sustainably, leaving ample time to accumulate reps on the rope.
Secondary Objective: Maintain a consistent work pace throughout each 3:00 interval, focusing on smooth transitions and efficient breathing. Stay composed under fatigue to preserve technique on both machines and Double Unders.
Stimulus: A high-intensity interval workout that blends cardiovascular endurance, muscular stamina, and coordination.
RPE: ~8/10
Effort should feel tough but repeatable. Athletes will be breathing heavily and feel a rising heart rate, yet should still control their pace and recover enough during the 1-minute rest to tackle the next interval.
Approach each interval with a plan: know the pacing you can hold on each machine and what Double Under set you’re aiming for. Use the 1-minute rest to reset, control breathing, and stay mentally focused. Consistency is key—strive to maintain or improve performance each round.