For time:
81 Single Unders
27 Push-ups
72 Single Unders
24 Push-ups
63 Single Unders
21 Push-ups
54 Single Unders
18 Push-ups
45 Single Unders
15 Push-ups
36 Single Unders
12 Push-ups
27 Single Unders
9 Push-ups
Stimulus is moderate pacing with strategic rep schemes on push ups to avoid burnout. Shoulder fatigue from push ups will affect athlete’s ability to perform single unders, so they should consider this when choosing how to chip away at push ups.
If the reps are too hard to remember, then change the single unders to 80-70-60-50-40-30-20. Give advanced athletes to the option that singles unders have to be completed unbroken or the set doesn’t count.
2 Rope Climbs
* Every 1 min for 10 mins.
1-2 Rope Climbs / Zombie Climbs / Rope Climb Practice, 10 mins / 10-14 Strict Pull-ups
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