“Perfection can be spelled with the word paralysis.” – Churchill
As many reps as possible in 5 mins of:
21 Double Unders
9 Burpees
As many reps as possible in 5 mins of:
Max Rep Row (Meters)
As many reps as possible in 5 mins of:
21 Double Unders
9 Burpees
WORKOUT BRIEF
DESCRIPTION
Today’s 3-part workout combines gymnastics and cardio movements
Each “part” lasts 5-minutes, with no rest between them
After completing the 5 minutes of double unders and burpees, you’ll immediately transition to the rower
After rowing max meters in 5 minutes, you’ll immediately transition to the second set of double unders and burpees
You’ll enter 3 scores for this workout:
Total Reps of Double Unders + Burpees
Total Meters on the Rower
Total Reps of Double Unders + Burpees
Your final score will be all 3 of these numbers added together
Example Scoring:
150 Reps + 1,500 Meter Row + 150 Reps = 1,800 Final Score
Each full round of double unders + burpees is equal to 30 reps
Reference below for a cheat sheet:
Completed 1 Round: 30 Reps
Completed 2 Rounds: 60 Reps
Completed 3 Rounds: 90 Reps
Completed 4 Rounds: 120 Reps
Completed 5 Rounds: 150 Reps
Completed 6 Rounds: 180 Reps
Completed 7 Rounds: 210 Reps
Completed 8 Rounds: 240 Reps
Completed 9 Rounds: 270 Reps
Completed 10 Rounds: 300 Reps
DOUBLE UNDERS
The rep number for each set is designed to be incredibly small
Choose a number or variation that can be completed in less than 30 seconds each round
ROW
If you’re short on rowers, stagger heats by 6 minutes to avoid any interference
You can sub any available machines for the rower today
Breathing: Inhale as You Move Towards the Monitor, Exhale as the Handle Hits the Chest
Stroke Rate: Look to Keep Your Stroke Rate the Same Throughout (22-28 Stroke Per Minute)
Split: Have Your Pace Per 500 Meters in Mind and Try to Keep it Steady for all 5 Minutes
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
Single Unders
30 Seconds of Practice
Double Taps (Equal Reps)
Line Hops (Equal Reps)
ROW
Any Machine
STRATEGY
DOUBLE UNDERS + BURPEES
The first priority of this couplet is all about setting yourself up for good sets on the rope
Finding the right speed on the burpees will allow you to thrive through the double unders
Move at a steady pace on the burpees that allows for ideally unbroken sets on the rope throughout the 10 total minutes of work
Stepping up and/or taking a short composure breath at the top of each burpee can help you stay under control
With a lot of transitions, also make sure to set the rope neatly on the ground after each set as to not waste any time untangling
ROW
Row at a speed you could see yourself holding for about 15 minutes straight
If you completed the 2k row last Monday, we can reference that pace here
Look to hold something that is around 4-6 seconds slower than your 2k pace
For Example: If you averaged 2:00 per 500 meters on your 2k, this would be about 2:04-2:06 today
This should allow you to stay under control for the second set of double under and burpees, while still accumulating a solid amount of meters
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