100 Double Unders
80 Double Unders
60 Double Unders
40 Double Unders
20 Double Unders
Target time: 9-11 minutes
Time cap: 15 minutes
STIMULUS and GOALS
The stimulus is moderate pacing with consideration to possible burnout on both double unders and toes to bars. Athletes should approach both movements in conservative-sized sets in the beginning and push the effort towards the end of the workout. Fast, quick set on both movements will allow athletes to work off sizable amounts of reps without falling into a string of no reps.
This is going to be grippy, so chalk between sets and be careful not to go for broke.
WORKOUT STRATEGY & FLOW
Double Unders: Hands should stay by the sides/slightly in front of the body, and shoulders should stay relaxed to avoid tripping on the rope. If athletes cannot consistently perform double unders, have them modify to single unders, perform plate hops to a 10lb hi-temp, or perform high bunny jumps with a double-tap on the legs with each hand during each jump to help train the timing of double unders. Ensure that athletes are not excessively pulling the feet back in a donkey kick motion and not excessively piking forward (both of which will increase the chance of catching on the rope).
Toes to bar: Athletes should perform toes to bar if they can consistently perform 5 reps unbroken. Athletes should perform fast, quick sets to avoid burning out on this movement. Utilizing the timing from knees to elbows will allow athletes who have difficulty stringing reps together to feel the timing needed for toes to bar. Modify this movement to knees to elbow, kipping knee raise, strict knee raise, lying toes to rig, or v-ups.
Our technique focus today is for athletes to save their grip in the Toes to Bar. Athletes should do quick sets with a quick breather. A common fault is to start with too big of a set and then burn out. Advise them to avoid this.
The Scaling aim is for athletes to complete the double unders in 1-2 sets with consistent sets on toes to bar.