Skill

Tabata Double unders

Today’s skill work is an opportunity to work on the difficult double under.  If you have the movement down but are still working on knocking out sustainable sets this will be a great time to build your stamina by finding a sustainable work level.   Stay relaxed in the shoulders and jump with as much efficiency as possible.  If you are new to the movement make 1-3 attempts during every work period. Start by performing single unders and introduce a double under attempt every 3-4 minutes. When you attempt your double unders perform the same jump as with your single unders but get more height with an explosive jump and speed up the turn on your rope.  If you’re expert level at double unders and certain you would go unbroken every round use this time to work on Triple Unders!

WOD

6 Rounds of 1 minute on each station
Row for calories
Two arm dumbbell front rack walking lunge 50/35 lb
Box jumps 24/20″
Rest

Workout notes

Today’s workout is a six round interval workout with three stations.  The total workout time is on the longer side but we do have a minute rest in every round so keep the intensity high and use that minute rest to recover and prepare for the next round.  Row at a strong but sustainable level to avoid hitting failure prior to knocking out lunges and box jumps. When it comes to front rack dumbbell lunges the only requirement is that one head of the dumbbell makes contact with your shoulder.  One minute of lunges is a fairly long time considering how difficult the movement is so use weights that are well below your max effort. Both the row and the lunges are primarily leg movements so be careful when you get to those box jumps.  Slow down your rate at first to make sure you clear that box!  Your score will be the total number of repetitions you complete in all six rounds.