Workout of the Day
AMRAP in 20 minutes
5 burpees
10 air squats
15 double unders
then
10 burpees
20 air squats
30 double unders
then
20 burpees
40 air squats
60 double unders
… and so on, doubling reps each round:)

All you need for today’s workout is a jumprope! We’ll start the twenty minute AMRAP with a small set of burpees, air squats and double unders. The set sizes will double in each round so be ready for things to add up quick. The double unders are the main place to look at scaling. If you need to decrease the set sizes for this skill you could try matching the double under number to either the air squat rep count or the burpee rep count. So your first rounds could go 5-10-10 or 5-10-5 and then 10-20-20 or 10-20-10 and keep following that scheme for the 20 minutes. Single unders are always totally ok as well but try to throw a few double under attempts in to each set as you go.

standard: single unders
rx: speed rope double unders
sport: drag rope double unders
overachiever: drag rope double unders

CFD at home:
If you have a jumprope at home you can complete the workout as written above. Double unders can always be scaled by volume before switching to singles so if you are still working on double unders follow the scaling options written in the workout description. If you don’t have a jumprope at home you can follow the same rep scheme but switch the double unders to either mountain climbers or lateral hops. Have fun! See you on the leaderboard!