Skill
5 rounds:
20 seconds of single unders
10 seconds of rest
20 seconds of double unders
10 seconds of rest

We’re alternating between single under and double under practice today; the single unders are there to give you a reset and force you to work at more than one speed. If you can go for twenty seconds of unbroken double unders across all 5 rounds, work on increasing the speed of your reps.

If you don’t yet have double unders, then pick a skill from the list below (roughly ascending order of difficulty). Choose a skill that lets you succeed on most of the sets you start.

Single unders
Fast single unders
Alternating fast and slow single unders every 5 reps
Single unders with a double every fifth jump
5 single unders, 5 double unders
Double unders
Double unders (large sets)

Workout of the Day
AMRAP in 12 minutes:
5-10-15-20-25… etc
Devil press

After each set of devil presses, complete 30 sit ups.

Pick a dumbbell weight that you’re comfortable snatching for moderate volumes; the burpee will be the bulk of the work on each devil press, but you want to be sure that the dumbbell doesn’t drag you down. Keep a steady pace on the sit ups and fast transitions in and out of them.

standard: 35/20
rx and sport: 50/35
metcon: 4×2:00 on, 1:00 off