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Skill
7 Rounds of
30 Seconds Double unders
30 seconds rest
30 seconds air assault bike
30 seconds rest
Today we’re working on the skill of double unders and sustaining a strong effort on the bike. If you are proficient at double unders try to get as many reps as possible in each thirty second interval. If you are new to the movement make four to five attempts at linking double unders together and try to stay relaxed keeping the intensity in check and working on perfecting the skill. When you move to the bike rev up the bike quickly to an RPM that is slightly above what you would use in a longer workout. Record your double unders and calories in each round.
WOD
AMRAP in 10 Minutes
10-20-30-40-50 …
Sit-ups
5-10-15-20-25 …
Push-ups
Workout notes
Our workout today is an ascending ladder of two basic bodyweight movements. Pace yourself early when the rep counts are low. The higher rep rounds will be much harder under fatigue as you are deep into the workout. Scale the push-ups to a standard you can maintain for the duration of the workout. You will most likely need to add some rest and break up the sets into small chunks. Your score for this workout will be the higher rep movement in your last completed round plus additional reps in your last incomplete round. For example, if you finished the round of 40 and got 50 sit-ups in the next round, your score would be 40+50.