“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.

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

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)

Just like on the jump rope, choose number that you can complete in around 45 seconds each round

Do not reset the monitor after each round, as total calories is the score
If unable to bike/row, complete 10-meter shuttle runs

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

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

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