“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan
Every 4 mins for 20 mins do:
25/20 Assault Bike Calories
50 Double Unders
5 Deadlifts, pick load – (*increasing weight each round)
GENERAL
“”Double Dare”” is a conditioning workout with strength built right in
Athletes will build in deadlift weight across the five rounds
The aim is to choose heavy weights, but loads that you can complete unbroken every time
The score today is the heaviest weight lifted
Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00
Athletes should choose reps numbers and variations that allow them to finish the work around the 3 minute mark
This gives them 1 minute to recover for the next round and change out weights
Below is the rough guideline of max time we want to spend on each movement:
Bike – 1:45
Double Unders – 1:00
Deadlifts – 0:15
Total Time: 3 Minutes of Work
DEADLIFT
It is best to plan out your deadlift weights ahead of time to take away any thinking during your rest period
This will help you plan the weights needed to get to each load
A good place to start and build from may be around 60% of your 1RM deadlift
** Beginners (with guidance of coach) may suggest to use the same weight across all 5 rounds to build upon solid deadlift technique under metabolic stess
DOUBLE UNDERS
As stated above, choose a variation that you can complete in under 1 minute
You can pick from some of the following options:
1 Minute of Practice
Reduce Double Under Reps
75 Single Unders
ASSAULT BIKE
If short on Bikes, stagger heats by 2 minutes
If unable to Assault Bike, complete one of the following:
Equal Calorie Erg Bike
300 Meter Run – (still considered Rx)
STRATEGY
GENERAL
There is no time score to today’s workout, as the score is heaviest load lifted
That being said, we don’t want to take the bike and double unders easy
The way to get the most of this workout is to work hard on the first two movements before lifting a heavy barbell
BIKE & DOUBLE UNDERS
Aim for a fast pace on the bike, but one that you see yourself holding later on
Minimize sets on the rope, ideally shooting for 1-2 sets
DEADLIFTS
As briefed before the workout, let’s try to keep these sets of 5 unbroken
Especially as the weight gets heavier, don’t necessarily rush right from the rope to the bar
It’s more important to lift the weight well than it is to lift the weight quickly, so take a few composure breaths and set yourself before picking the bar up
Recent Comments