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