Workout
For time
1 round
100 Double unders
50 KB swings – 53/35
25 Burpees
Then, 2 rounds of
80 Double unders
40 Gob squats – 53/35
20 Sit ups (15 GHD)
Then, 3 rounds of
60 Double unders
30 KB SDLHP – 53/35
15 C2B Pull ups
**I love workouts like this, but they can confuse the fuck out of people. Don’t over think it. You’re doing three workouts, they are all triplets (have 3 movements) and those movements include double unders/jumping rope, using a kettlebell, and doing a body weight movement. Simple, right?
I’ll throw out a basic scale right now for the double unders, but consult the coach(es) for other options. This is what I use when programming workouts. Rx (as written) or half the reps. Timed sets – 2 min – 90 sec – 60 sec – for each triplet. Do as many DUs as you can in that time frame, or do as many attempts in that time frame. I’m not a fan of single unders as a sub, but in a long workout like this they are okay. If you are new to CrossFit/jumping rope, keep the scale 1:1; if you’re a fast jumper, do it as 2:1, but also work in a few DU attempts.
Long workouts with high volume like this can slow people down. Break up the reps early and often. Find a number you can hit each round for each movement and stick with it. That will help keep you moving and also keep the intensity level up instead of tailing off near the end of the workout.