Skill
5 rounds:
20 seconds of double under work
10 seconds of rest
1 minute rest
5 rounds:
20 seconds of double under work
10 seconds of rest
When you’re practicing, more than half of your sets should end in success. Success means that you stopped the set deliberately instead of being tripped by the rope or whipping yourself. If fewer than half of your sets end in success, then you’ve chosen too difficult of a drill and need to pick an easier one. If all of your sets end in success, then the drill is too easy and you’re ready to move on to a more challenging drill. Below is a list of jump rope drills in order of least to most difficult.
Singles
Singles, increasing speed across each 20 second interval
5 slow singles, 5 fast singles
5 singles, 1 double
4 singles, 1 double (etc…all the way to 1 and 1)
5 singles, 2 doubles (then 4/2, 3/2, etc… all the way to 1/2)
5 singles, 3 doubles (then 4/3, 3/3, etc…)
Generally continuing that pattern of increasing the double count and decreasing the single count until you’re working on unbroken double unders. The same pattern can be applied to double and triple under for more advanced practice, but don’t worry about triple unders until 100 consecutive doubles is pretty consistent.
Progress on this skill will be measured in weeks and months, not minutes. Be patient, and follow the “more than half” guidelines above for successful skill practice. There are other jump rope drills out there; feel free to practice whatever you and your coach decide works best.
Workout of the Day
AMRAP in 18 minutes:
500 m run
25 push ups
25 deadlifts
Nice and simple! You’ve got a full plate of all three movements, so select difficulties of each that guarantee none of them will grind to a halt.
Don’t compromise your positioning on the deadlift to get more reps; that’s dangerous.
Don’t compromise your positioning on the push ups to get more reps; that’s not a push up.
standard: 135/95
rx: 185/135
sport: 225/155, 15 strict handstand push ups instead of 25 regular push ups
metcon: 6×2:00 on, 1:00 off