“Action is the fundamental key to all success.” – Picasso

For time:

160 Double Unders

Run, 800 m

40 Burpees

— then —

2 rounds of:

80 Double Unders

Run, 400 m

20 Burpees

— then —

3 rounds of:

40 Double Unders

Run, 200 m

10 Burpees

Going on the longer side in this all bodyweight workout
The reps get smaller, but the rounds increase as this workout progresses
We expect this piece to take around 25-30 minutes to complete

If you have 100+ double unders unbroken, complete this workout as written
If you’re under 100 reps, consider reducing the reps or completing another variation
Use the following time recommendations when considering your options:
160 Double Unders: 3:00 or Less
80 Double Unders: 1:30 or Less
40 Double Unders: :45 or Less

These are standard burpees requiring chest and thighs to the floor and full extension with a small clap and jump
You can jump up or step up off the ground

Reduce Reps
Single Unders (320-160-80)
Time Cap Each Set:
160 Double Unders: 3:00
80 Double Unders: 1:30
40 Double Unders: :45
Over and Back Dumbbell Hops (1/2 Reps)
Line Hops (Equal Reps)
Double Taps (Equal Reps)

250 Meter Row
500 Meter Bike Erg
200 Meter Ski Erg
12/9 Calorie Assault or Echo Bike
15 x 10 Meter Shuttle Runs

500 Meter Row
1,000 Meter Bike Erg
400 Meter Ski Erg
25/18 Calorie Assault or Echo Bike
30 x 10 Meter Shuttle Runs

1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
60 x 10 Meter Shuttle Runs

In this higher rep workout, finding a rhythm to your breathing will be very important in allowing you to continue to move forward
On the runs, try inhaling for 2 seconds and exhaling for 2 seconds
On the burpees, exhale once at the bottom and once at the top
On the double unders, keep the face and upper body relaxed to allow for better airflow

While the opening round looks like the most amount of work on paper because of the high reps, the 5 rounds that follow make up the majority of the workout
The workout can’t be “won” in the first round, but it can certainly be “lost” there
Use the first 160 double unders, 800 meter run, and 40 burpees as a primer for the remaining 280 double unders, 1,000 meters of running, and 70 burpees
Think about maintaining or building upon your opening round speed as you move along in this workout
This speed is something you see yourself holding for close to 25-30 minutes
Start smart and finish strong

The double unders are the only movement we’ll break up
Consider the following approaches to chip away at each set
Set of 160:
1 Sets: 160
2 Sets: 80-80 or 100-60
3 Sets: 60-50-50
4 Sets: 40-40-40-40
5 Sets: 50-40-30-20-20
Sets of 80:
1 Sets: 80
2 Sets: 40-40 or 50-30
3 Sets: 30-30-20
4 Sets: 20-20-20-20
Sets of 40:
1 Sets: 40
2 Sets: 20-20
3 Sets: 15-15-10

Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet