GENERAL WARM-UP

30 Seconds Each

Single Unders
Active Samson + Air Squats
Single Unders
Lateral Squats
Single Unders
Slow Air Squats
Single Unders
Jumping Air Squats

Single Dumbbell Warmup

With Light Weight:
20 Seconds Strict Press (Each Side)
20 Seconds Goblet Squats
20 Seconds Push Press (Each Side)
20 Seconds Goblet Squats
20 Seconds Overhead Quarter Squats (Each Side)

MOBILITY

Dumbbell Ankle Stretch: 40 Seconds (Each Side)

Dumbbell Squat Hold: 1 Minute

WOD

5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Thrusters  35/50

Directly Into…

5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Overhead Squats 35/50

WORKOUT VARIATIONS

FULL EQUIPMENT

5 Rounds:
30 Double Unders
15 Thrusters 55/75 M 45/75

Directly Into…

5 Rounds:
30 Double Unders
15 Overhead Squats 55/75 M 45/75

WORKOUT BRIEF

DESCRIPTION

• This two part workout features double unders and weightlifting in each
• You’ll complete all 5 rounds of part 1 before moving on to the next
• There is no rest between the two parts
• Your score is the total time it takes to complete the 10 rounds of work
• We expect time ranges for this piece to range from 12-20 minutes

DUMBBELL MOVEMENTS

• You can switch arms however you see fit on these single dumbbell movements
• Choose a moderate weight that allows you to clear the 15 reps with 1-2 quick breaks per round
• You can use different dumbbell weights for the thrusters and overhead squats if needed
• Overhead squats with a single dumbbell can be a very challenging movement
• If you struggle to maintain good positioning, consider reducing the weight or complete a single arm dumbbell front squat instead

DOUBLE UNDERS

• Choose a rep number or variation that allows you to clear this station in less than 45 seconds per round
• Take the total number of reps over the 10 rounds (300) into account when choosing how you’ll complete this station

MODIFICATIONS

SINGLE ARM DUMBBELL THRUSTERS

• Single Dumbbell Goblet Thrusters
• Wallballs
• Medicine Ball Squat Cleans
• Jumping Squats (2x Reps)
• Odd Object Thrusters

SINGLE ARM DUMBBELL OVEREHAD SQUATS

• Single Dumbbell Front Squats
• Single Dumbbell Goblet Squats
• Wallballs
• Medicine Ball Squat Cleans
• Jumping Squats (2x Reps)
• Odd Object Overhead Squats

DOUBLE UNDERS

• Reduce Reps
• Single Unders
• 45 Second Time Cap
• Double Taps (Equal Reps)
• Line Hops (Equal Reps)
• Over-and-Back Dumbbell Hops (1/2 Reps)

STRATEGY + WOD

GENERAL

• Working through two parts with no rest between, let’s think about this piece as 10 rounds for time, not two 5-round workouts
• Taking 1-2 calculated breaks during each round can be helpful in staying consistent
• If you are strong with double unders, you may opt to only break on the dumbbell
• If this high rep workout will be a challenge, quick breaks on each movement might be better
• One thing that can be beneficial in high round workouts like this is quickly starting the next movement
• Transitioning right from one movement to the next before you want to helps you stay in control and feel like you’re making significant progress towards the end goal
• Waiting around for the “right time” to pick up the bell or the rope may never come
• Pick up the object you’re about to use and just get to the halfway point
• Before you know it, the set and workout is almost over with this strategy
• “Just start” and get one set out of the way on each movement

DUMBBELL MOVEMENTS

• As stated in the workout brief, you can switch arms however you see fit on these movements
• You could opt to complete 1 set on each side with a short break between [10-5, 9-6, 8-7]
• If those larger sets will cause you to take significant rest, consider breaking these 15 reps into 3 quick sets of 5
• If you completed higher reps on one arm in one round, consider starting with the arm that completed less reps in the next round to even things out

DOUBLE UNDERS

• Here are some options on how to break up the double unders into 2 sets:
• 20-10
• 15-15

AFTER PARTY

Body Armor

3 Giant Sets:
10 Strict Toes to Bar or T2DB
15 Dumbbell Bench Press or Floor Press
100 Meter Double Dumbbell Front Rack Walk

Rest 2 Minutes Between Sets