September 11, 2019

By September 10, 2019Workout of the Day


With a 10 Minute time cap climb the double under ladder as high as you can.

5-10-15-20-25-30 … of
Unbroken Double Unders.

Start with a set of 5 and add 5 every round.  Stop and rest between rounds as needed  The highest round you complete is your score. If you fail a round start over at the same rung of the ladder.  You do not need to start over at 5.

If you are new to double unders start with 1 or 2 and increase by 1 or 2 every round. If you are capable of 200+ Double Unders in a row attempt Triple Unders or start with 20 and add 20 every round.


AMRAP in 15 Minutes

12 Alternating dumbbell snatch 50/35 lb
9 Air squats
6 Push-ups

Workout notes

Today’s workout is a time priority triplet with a high rep lifting movement and two bodyweight movements.  For the dumbbell use a weight that is on the lighter side.  You should be able to complete most of the snatches in an unbroken set or by performing singles in quick succession.  Air squats can be performed at speed but remember to keep the same range of motion throughout the entire workout.  Push-ups will likely fall off in a long workout so break them up if needed and scale to a difficulty you can hold for the entire workout.


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