GRIZZLY– 3 Rounds
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans 95/135 M75/115
KODIAK– 3 Rounds
50 Air Squats
5 Ring Muscle Ups or Bar Muscle Ups
10 Hang Power Cleans 80/115 M65/95
POLAR– 3 Rounds
30 Air Squats
7 Sprawls + Bent Over Rows
10 Dumbbell Hang Power Cleans (light)
SKILLS AND DRILLS– Double-Unders: Week 2 Day 1
Complete One Rep of a Double-Under
Do a few slow singles with big jumps, then jump as high as you can
while spinning your rope quickly. See if you can get one double-under.
Continue to practice until you can get one double-under consistently.
Note: we’re not stringing multiple double-unders here. We’re just working
on getting one good rep every time we pick up the rope.
Goal Workout
5 Rounds:
3 single-unders
1 double-under
Rest for about 10 seconds
Advanced Athlete Option:
If you already have mastered double-unders, instead use this time to
work on Crossovers.
