Skill

6 minutes to climb the drag rope double under ladder

We’ve got some double under practice leading into today’s workout. We’ll spend 6 minutes climbing an unbroken double under ladder of your choice. Choose a rep scheme that works for your current skill level. 2-4-6… or even 1-2-3… would be a great place to start for beginners. If you are a seasoned double “underer” (is that a word?) you will be working with the drag rope today and can choose a more challenging rep scheme of 10-20-30… for example. Rest as needed between sets but make sure to only count your successful unbroken sets before moving on to the next number! If you have never done a double under before, use these six minutes as practice!

Workout of the day

AMRAP in 15 Minutes

12 drag rope double unders
9 hang power snatch
6 overhead squat

Workout notes

Our workout today has three high skill movements.We’ll see double unders in today’s workout followed by power snatch and overhead squat. The overhead squat demands a high level of mobility as well as strength. Take some time before the workout to practice both movements and choose an appropriate weight. If mobility is an issue for you when it comes to overhead squats consider changing those to front squats.

Scaling

standard: 45/35 lb, single unders
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb