Complete as many rounds as possible in 10 mins of:

20 GHD Sit-ups

20 Box Jumps, 24/20 in

20 Kettlebell Swings, 53/35 lbs

GHD Sit-ups / V-ups

Rest 5 mins before part 2…

Target number of Rounds each set:
Set 1: 4+ rounds
Set 2: 3+ rounds
Minimum number of Rounds before scaling:
Set 1: 3 rounds
Set 2: 2 rounds

Stimulus is moderate intensity across both metcons. Athletes should aim for a pace that will allow them to score roughly half the score of part A when performing part B. The focus should be controlling the heart rate during these up and down movements to stay moving with minimal breaks on reps.

A great goal for athletes would be unbroken (non-stop) across all movements while using the time between as rest.

Complete as many rounds as possible in 5 mins of:

10 GHD Sit-ups

10 Box Jumps, 24/20 in

10 Kettlebell Swings, 53/35 lbs


A single set of Double Unders for max reps.

Week 5 Day 1

Stringing Double-Unders
You’re now ready to start stringing double-unders! Start small, with a goal of just two unbroken. Think about landing and quickly rebounding into your next jump. Having minimal time on the floor is key.

Once you’ve mastered two reps, shoot for 3, then 4, then 5…keep going!

Goal Workout:
– Max reps of unbroken double-unders.
– Track your best score of the day.
– Then, set a goal to beat your last number the next time you practice.

Advanced: max unbroken cross-overs