2 rounds for time of:

30 Kettlebell Goblet Squats, 53/35 lbs

30 Box Step-ups, 24/20 in

30 Kettlebell Swings, 53/35 lbs

30 Box Jumps, 24/20 in

Box Jumps / Kettlebell Box Step-ups

TARGET SCORE
Target time: 10-12 minutes
Time cap: 15 minutes
Large Class Target time: 12-14 minutes
Large Class Time cap: 18 minutes

STIMULUS and GOALS
Stimulus is moderate/purposeful effort on kettlebell and box with strategic reps. Athletes should plan to rest between the movements and not during. Be as efficient as possible while avoiding burnout.

Breathing is extremely important during the repetitions in order to stay smooth and not get crazy. Challenge athletes to use the clock to keep a 15 second or less rep between movements.

For quality:

20x [ 1 Single Under + 1 Double Under ]

Double-Unders: Week 4 Day 1

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!

Week 4 Day 2 – Working on coordination and rhythm
On a running 3 minute clock:
Max effort of single-double reps

Crossover Tips:
* 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.