Every 2 mins for 20 mins do:

Row, 200/175 m

50 Double Unders

Target time each set: 1:10 – 1:20
Time cap each set: 1:30
The stimulus for this one is moderately-high pacing. Athletes should stay with a pace that is repeatable across all 10 sets. We are testing our skill on double unders while being under heavy duress.

Workouts like this are great for volume training and harnessing athletes’ ability to stay calm and collectively perform high-skilled movements. The goal for athletes should be to have at least 30 secs of rest (90 seconds of work). Scale distance, reps, and movements so athletes are not stuck in a non-stop, 10-round workout.