“Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk” – Doug Larsen

For time:

21 Dumbbell Power Cleans

50 Double Unders

15 Dumbbell Power Cleans

50 Double Unders

9 Dumbbell Power Cleans

50 Double Unders

21 Dumbbell Front Squats

50 Double Unders

15 Dumbbell Front Squats

50 Double Unders

9 Dumbbell Front Squats

50 Double Unders

There are 2 parts to this workout, each consisting of a double dumbbell movement and jump rope movement
After each round on the dumbbell, you’ll complete 50 double unders
There is no rest between the first coulplet and the second
The workout flows as follows:
21 Dumbbell Power Cleans, 50 Double Unders
15 Dumbbell Power Cleans, 50 Double Unders
9 Dumbbell Power Cleans, 50 Double Unders
21 Dumbbell Front Squats, 50 Double Unders
15 Dumbbell Front Squats, 50 Double Unders
9 Dumbbell Front Squats, 50 Double Unders
Your score is the total time it takes you to complete the full workout
We expect this piece to take around 10-16 minutes to complete

We’re looking to use one dumbbell weight for both movements
This should be a moderate set of dumbbells that allows you to complete 21+ reps unbroken on each movement when fresh
On the power cleans, only one head of the dumbbell has to touch the floor on each rep
If you’re modifying to a single dumbbell movement, complete the rep scheme as 30-20-10 to make up for the lighter weight

Choose a number or variation here that takes around 1 minute to complete

Reduce Reps
75 Single Unders (1.5x)
60 Seconds of Double Under Practice
25 Over-and-Back Dumbbell Hops
50 Line Hops
50 Double Taps

Single Arm Dumbbell Front Squats
Goblet Squats (Kettlebell or Dumbbell)
Odd Object Goblet Squats
Barbell Front Squats
2x Jumping Squats (42-30-18)

Single Arm Dumbbell Power Cleans
Odd Object Ground to Shoulder
Single Dumbbell Russian Swings
Barbell Power Cleans

Timing is everything in these 3 movements
Be patient with your jump in the double under
Wait to jump until the rope is just about to make contact with the floor to jump
Jumping too early, when the rope is still behind you, can cause a lot of excessive trips
Be patient off the floor in the power cleans
It’s tempting to want to rip the weight off the floor
Stay under control until the weight has passed your knees before jumping hard
The main goal off the floor is to make sure your hips and shoulders rise together
Be patient in the dumbbell front squats
Staying controlled in this movement actually makes it easier
When we try to squat and stand quickly with the unstable dumbbells, they can pull us out of position
Taking your time through the squats can help you maintain better balance through the foot and better balance of the weight on your shoulders

Double dumbbell movements can be challenging, not only because of their weight, but also due the unstable nature of the objects
Shorter bursts can be mentally and physically more manageable on both the dumbbell movements over the course of the 90 total reps today
Consider quick breaks of 10 seconds or less along the way on all movements to help keep you on moving towards the end goal:
Round of 21:
1 Set: 21
2 Sets: 12-9
3 Sets: 7-7-7
4 Sets: 6-5-5-5
5 Sets: 5-4-4-4-4
Round of 15:
1 Set: 15
2 Sets: 8-7
3 Sets: 5-5-5
4 Sets: 4-4-4-3
5 Sets: 3-3-3-3-3
Round of 9:
1 Set: 9
2 Sets: 5-4
3 Sets: 3-3-3
50 Double Unders:
1 Set: 50
2 Sets: 25-25
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10-10-10-10-10

6 Minutes For Quality
20 Single Unders
5 Push-up to Down Dog
20 Single Unders
10 Slow Wall Squats