6 rounds, 2 mins each, for max distance of:
20/15 Air Bike Calories
max distance in remaining time Dumbbell Farmer Carry, 70/50 lbs
* Rest 1 min
Dumbbell Farmer Carry / Kettlebell Farmer Carry 70/53
Target Distance each set: 150ft +
Minimum Distance before scaling: 100ft
STIMULUS and GOALS
Stimulus today is high intensity. Athletes should work hard on the bike, but be aware that the heavy loading on the farmer’s carry will make breathing difficult with the arms being weighted down. Use a “Test Pace” on the first round to see how the combo feels and avoid failing on the farmer carry.
Show athletes how tilting the dumbbells forward takes the pressure off the forearms. Remind athletes not to drop the dumbbells and chalk up before the start of the round.
10 rounds for quality of:
3 Single Unders
1 Double Under
Double-Unders: Week 3 Day 1
One Double-Under Followed by Single-Unders:
Now we’re going to work on doing that first double-under and then keeping the rope spinning for some additional single-unders.
Once you can successfully complete this workout unbroken (with no misses), you’re ready for Phase 4.
Advanced Athlete Option:
If you already have mastered double-unders, instead, use this time to work on Crossovers.
* After the first swing, your wrists should generate the jump rope rotation.
* You want to minimize movement from your elbows and shoulders.
* Keep a slight bend in your knees and land softly on the balls of your feet.
* Your jumps should be roughly 1-2 inches off the ground.
* Don’t pull your feet back or tuck your knees. Instead, point your toes slightly down with every jump.
* Keep your shoulders pulled back and your elbows held down and back.
* Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to “speed up” the skill and work on efficiency.