When you’ve mastered all of the success points of the single under, you’re set to try your hand at the notorious Double-Under.
Double under is a skip where the rope rotates twice around the body on every single hop.
Post rounds completed to comments.
Compare to 161124.
Scaling:
Intermediate athletes should take this opportunity to work on stringing big sets of double-unders together. Newer athletes should reduce the over all volume.
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders
♀ 14-lb. ball ♂ 20-lb. ball
Post rounds completed to comments.
Compare to 180112.
Scaling:
Adjust the movements and reps so you can keep moving for the duration of the workout. The volume of squats will be high, so choose a ball that is manageable. The volume of double-unders is also high in this conditioning workout. If you can do them, this is a good opportunity to practice large sets while fatigued; if you struggle with double-unders, reduce the reps so you can keep moving and don't stall on the rope.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders
♀ 10-lb. ball ♂ 14-lb. ball
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 medicine-ball cleans
60 single-unders
Mayhem 30:
3 sets
400m Run
50 Air Squats
75 Plate Hops/Line Hops
-Rest 2 minutes between sets-
"Winnie the Pooh Minimal"
3 sets
400m Run
30 Single Dumbbell Thrusters (50/35) *15 per arm
90 Double Unders
-Rest 2 minutes between sets-
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Mayhem 30:
3 sets
400m Run
50 Air Squats
75 Plate Hops/Line Hops
-Rest 2 minutes between sets-
"Winnie the Pooh Minimal"
3 sets
400m Run
30 Single Dumbbell Thrusters (50/35) *15 per arm
90 Double Unders
-Rest 2 minutes between sets-
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1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell
♀ 35 lb. ♂ 50 lb.
Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.
Scaling:
Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.
Intermediate Option:
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max pull-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 double-unders
6 single-arm dumbbell push presses (left arm)
6 single-arm dumbbell push presses (right arm)
6 burpees
♀ 35 lb. ♂ 50 lb.
Beginner Option:
1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)
Rest 2 minutes, then,
Max ring rows in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 single-unders
5 single-arm dumbbell push presses (left arm)
5 single-arm dumbbell push presses (right arm)
5 burpees