“When you have to make a choice and you don’t make it, that itself is a choice.” – William James

Every 1 min for 10 mins: Pause Back Squat

1 Pause Back Squat, pick load

One Second Pause at:
1. Going Down at Parallel
2. Absolute Bottom of Squat
3. Going Up at Parallel

For time:

5 rounds of:

30 Double Unders

15 Thrusters, 75/55 lbs

— then —

5 rounds of:

30 Double Unders

15 Overhead Squats, 75/55 lbs

This two part workout features double unders and weightlifting in each
You’ll complete all 5 rounds of part 1 before moving on to the next
There is no rest between the two parts
Your score is the total time it takes to complete the 10 rounds of work
We expect time ranges for this piece to range from 12-20 minutes

Choose a moderate weight that allows you to clear the 15 reps with 1-2 quick breaks per round
Ideally, use the same weights for the thrusters and overhead squats
Overhead squats can be a very challenging movement
If you struggle to maintain good positioning, consider reducing the weight or complete front or back squats instead

Choose a rep number or variation that allows you to clear this station in less than 45 seconds per round
Take the total number of reps over the 10 rounds (300) into account when choosing how you’ll complete this station

Reduce Weight
Dumbbell Goblet Thrusters
Med ball thrusters

Reduce Weight
Front Squats / Goblet Squats
Back Squats

Reduce Reps
Single Unders
45 Second Time Cap
Double Taps (Equal Reps)
Line Hops (Equal Reps)

Working through two parts with no rest between, let’s think about this piece as 10 rounds for time, not two 5-round workouts
Taking 1-2 calculated breaks during each round can be helpful in staying consistent
If you are strong with double unders, you may opt to only break on the barbell
If this high rep workout will be a challenge, quick breaks on each movement might be better
One thing that can be beneficial in high round workouts like this is quickly starting the next movement
Transitioning right from one movement to the next before you want to helps you stay in control and feel like you’re making significant progress towards the end goal
Waiting around for the “right time” to pick up the barbell or the rope may never come
Pick up the object you’re about to use and just get to the halfway point
Before you know it, the set and workout is almost over with this strategy
“Just start” and get one set out of the way on each movement

You could opt to complete 1 set or a short break between [10-5, 9-6, 8-7]
If those larger sets will cause you to take significant rest, consider breaking these 15 reps into 3 quick sets of 5
Here are some options on how to break up the double unders into 2 sets: