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#3499 – Monday 10/28

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Monday 10/28/19

ATHLETE GOAL – We are working on getting more comfortable with higher volume DU with a high heart rate! Our Skill work will allow us to practice some new drills for Double Unders or even Triple Unders if you’re looking for a new challenge!

High volume Double Unders today in our Workout! Even with athletes that do not have DU, we want to get everyone
working on a scale that will help them work on the skill, rather than resorting to Single Unders. In the Skill EMOM, give
athletes exposure to different options so that during the workout if they want to move to singles they can.

Warm up 8:00

This drill is something that can challenge you even if you are not working on Double Unders today.

In one sequence complete:
5 Single Unders (two-foot jump) + 5 Single Leg Single Unders (R ) + 5 Single Unders (L) + 5 Alt. Leg Single Unders

If you complete this sequence unbroken, add 5 reps (10 of each), and so on…

Continue this and practice it in the Skill session if needed.

For athletes practicing DU,  perform the same sequence, adding 5 DU at the end of the first sequence, and then moving on to 10 reps, and so on.


MIN 1 – Double Under or Triple Under Practice
MIN 2 – Row 200/150m

EMOM x 16

Min 1 – 20 Wallballs 20/14#
Min 2 –
 250m Row (12/10 cal bike)
Min 3 –
15 Hang Power Cleans 115/75#
Min 4 – 30 Double Unders