General Prep: (5-7 minutes)
1:00 Easy Cardio (Row, Bike, Jog, or Jump Rope)
–
3 Rounds:
10 Air Squats
5/5 Single-Leg Glute Bridges
5/5 Lateral Lunges
15 Jump Rope (Single Unders or Penguin Taps)
Mobility & Activation (5-7 Minutes)
:30 Wall Sit with Medball Squeeze
:30/:30 Goblet Squat Ankle Mobility
:30/:30 Banded Hip Opener
:30 Kettlebell Dead-Bugs
Hip Explosive Activation:
2 Sets: For Quality
5 Broad Jumps
5 Tempo Back Squats 31×1 (3 seconds down, 1 second pause at bottom, shoot up, 1 second pause at top)
Build-Up Sets (Light to Moderate Load)
5 Reps @ ~40%
5 Reps @ ~55%
3 Reps @ ~65%
Strength:
Back Squat
Every 2:30 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+
% is Based on 1RM Back Squat
Workout Movement Prep (4-5 minutes)
Double Unders:
30 Single Unders → 15 Double Unders
10 Smooth Double Unders
Medball Cleans:
5 Deadlifts → 5 Front Squats → 5 Tall Cleans → 5 Full Medball Cleans
3 Fast, Explosive Reps
8:00 AMRAP
2-4-6-8-10-12…
Medball Cleans
10-20-30-40-50-60….
Double Unders
Medball: 20/14lb, 9/6kg
Level 2:
8:00 AMRAP
2-4-6-8-10-12…
Medball Cleans
6-12-18-24-30-36….
Double Unders
Medball: 20/14lb, 9/6kg
Level 1:
8:00 AMRAP
2-4-6-8-10-12…
Medball Cleans
15-30-45-60-75-90 Single Unders
Medball: 14/10lb, 6/4kg
Extra Instructions:
We are looking to hit each one of these sets on the 2:30 mark to allow at least 2:00 between each one of these sets. This will allow us to brace well, fire fast, and recruit the necessary strength in order to hit each set well.
Workout Movement Prep (4-5 minutes)
Double Unders:
30 Single Unders → 15 Double Unders
10 Smooth Double Unders
Medball Cleans:
5 Deadlifts → 5 Front Squats → 5 Tall Cleans → 5 Full Medball Cleans
3 Fast, Explosive Reps
Goals / Stimulus / Objectives
Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders
Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7
Secondary Objective: Unbroken Sets on Double Unders
Stimulus: Leg Stamina / Short Burner
RPE: 7/10
Workout Strategy Notes:
We should be looking to maintain a fast quick pace from the beginning here, working to maintain our breath and stay composed through the medball cleans and double unders. Efficiency in movement on the medball clean and proficiency with our double unders is the focus of the day. Work to stay moving for the entire 8 min, limiting any excess rest.