WARMUP

Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

WOD

1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

STIMULUS

DESCRIPTION

• Going on the longer side in this all bodyweight workout
• The reps get smaller, but the rounds increase as this workout progresses
• We expect this piece to take around 25-30 minutes to complete

DOUBLE UNDERS

• If you have 100+ double unders unbroken, complete this workout as written
• If you’re under 100 reps, consider reducing the reps or completing another variation
• Use the following time recommendations when considering your options:
• 160 Double Unders: 3:00 or Less
• 80 Double Unders: 1:30 or Less
• 40 Double Unders: :45 or Less

BURPEES

• These are standard burpees requiring chest and thighs to the floor and full extension with a small clap and jump
• You can jump up or step up off the ground

MODIFICATIONS

DOUBLE UNDERS

• Reduce Reps
• Single Unders (320-160-80)
• Time Cap Each Set:
• 160 Double Unders: 3:00
• 80 Double Unders: 1:30
• 40 Double Unders: :45
• Over and Back Dumbbell Hops (1/2 Reps)
• Line Hops (Equal Reps)
• Double Taps (Equal Reps)

200 METER RUNS

• 250 Meter Row
• 500 Meter Bike Erg
• 200 Meter Ski Erg
• 12/9 Calorie Assault or Echo Bike
• 20/14 Calorie Schwinn Bike
• 15 x 10 Meter Shuttle Runs

400 METER RUNS

• 500 Meter Row
• 1,000 Meter Bike Erg
• 400 Meter Ski Erg
• 25/18 Calorie Assault or Echo Bike
• 40/28 Calorie Schwinn Bike
• 30 x 10 Meter Shuttle Runs

800 METER RUNS

• 1,000 Meter Row
• 2,000 Meter Bike Erg
• 800 Meter Ski Erg
• 50/35 Calorie Assault or Echo Bike
• 80/55 Calorie Schwinn Bike
• 60 x 10 Meter Shuttle Runs

STRATEGY

GENERAL

• While the opening round looks like the most amount of work on paper because of the high reps, the 5 rounds that follow make up the majority of the workout
• The workout can’t be “won” in the first round, but it can certainly be “lost” there
• Use the first 160 double unders, 800 meter run, and 40 burpees as a primer for the remaining 280 double unders, 1,000 meters of running, and 70 burpees
• Think about maintaining or building upon your opening round speed as you move along in this workout
• This speed is something you see yourself holding for close to 25-30 minutes
• Start smart and finish strong

DOUBLE UNDERS

• The double unders are the only movement we’ll break up
• Consider the following approaches to chip away at each set
• Set of 160:
• 1 Sets: 160
• 2 Sets: 80-80 or 100-60
• 3 Sets: 60-50-50
• 4 Sets: 40-40-40-40
• 5 Sets: 50-40-30-20-20
• Sets of 80:
• 1 Sets: 80
• 2 Sets: 40-40 or 50-30
• 3 Sets: 30-30-20
• 4 Sets: 20-20-20-20
• Sets of 40:
• 1 Sets: 40
• 2 Sets: 20-20
• 3 Sets: 15-15-10