“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire
Every 1 min for 20 mins, alternating between:
50 Double Unders
25 AbMat Sit-ups
Max Calorie Row Or Bike
Rest 1 min.
GENERAL
Athletes will rotate through 3 stations in this team workout
At the start of the workout (0:00), athlete 1 will start their double unders
At the 1 minute mark, athlete 1 will move to their sit-ups and athlete 2 will start their double unders
At the 2 minute mark, the first two athletes will advance forward and athlete 3 will start their double unders
Rotate through until all athletes have completed 5 rounds at each station
There is only one score today, and that is total accumulated calories on the bike as a team
DOUBLE UNDERS
Choose a rep number or variation that can be completed in 45 seconds or less each round
Options here include:
Reduce Reps
45 Seconds of Practice
75 Single Unders (1.5x)
ABMAT SIT-UPS
Just like on the jump rope, choose number that you can complete in around 45 seconds each round
BIKE/ROW
Do not reset the monitor after each round, as total calories is the score
If unable to bike/row, complete 10-meter shuttle runs
LOGISTICS
Ensure that each athlete goes through the workout in the same order (DU, Situps, Row/Bike)
It is also ok for teammates to be completing different rep schemes or variations on the first two movements
STRATEGY
DOUBLE UNDERS & ABMAT SIT-UPS
There is no reward for getting the work done as quick as possible here
Find a pace that allows you to get the work done in 45-50 seconds each round, leaving 10-15 seconds for rest and transition
This will allow you to push the intensity even more on the bike/row
BIKE/ROW
We have 5 minutes of work today on the bike/row
With 1 minute of rest following this station, let’s aim to push the pace and stock pile some calories for the team
Having a RPM, Wattage, or Calorie goal on each round can help keep you pushing towards a number each time you reach this station
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