GRIZZLY– 2 rounds
30 Kettlebell Goblet Squats 35/53
30 Step Ups 20/24
30 Kettlebell Swings 35/53
30 Box Jumps 20/24 OR Step Ups holding KB
** Athletes can choose between unweighted box jumps or step-ups holding the KB in any fashion.
KODIAK–2 rounds
30 Kettlebell Goblet Squats 26/35
30 Step Ups 16/20
30 Kettlebell Swings 26/35
30 Box Jumps 16/20 OR Step Ups holding KB
POLAR– 2 rounds
20 Kettlebell Goblet Squats (light)
20 Step Ups
20 Russian Kettlebell Swings (light)
20 Step Ups
SKILLS AND DRILLS Double-Unders: Week 4 Day
Single-Double-Single-Double
Now we’re going to work on decreasing the number of single-unders between
double-under reps. Your goal in this phase is to find the rhythm of ‘single-double,
single-double, single-double…’
Goal Workout:
Complete 20 single-double reps, unbroken
Once you can complete this workout, move on to phase 5.
Note: MANY people get stuck here. It’s easy to think that this is “good enough”
because you can finish some double-under workouts with this method. Please do not
stay here! The goal is to be able to do unbroken double unders, so you need to make
sure you continue with the double under progression all the way to the end!
