Workout
20 min AMRAP
100 double unders
10 Power cleans – 135/95
10 FR lunges – 135/95
10 OTB burpees
**We’ve been doing a lot of double unders recently, which hasn’t gone unnoticed on my part. To get better at something you need to keep working on it, right? Here’s what I like about this workout..
– It’s a time priority workout. You just need to do the work.
– I feel like 100 is manageable for skilled jumpers.
– Still working on DUs? Cut the reps in half, and 50 is a great goal to meet each round.
– Still working to get that first DU or to string them together? Spend 60-90 sec on DU attempts. This is a good amount of practice each round without getting too frustrated. Stop and move on.
I’m not a fan of doing 2-3x single unders as a scale. If you have some, even ONE, do it over and over again. See the last point above. New to CF and jumping rope? Singles it is so you can work to learn the movement pattern of this new-to-you skill.
Looking at the rest of the movements, 10 reps of everything (total reps burpees and lunges) is manageable at that weight. Yes, it has to be the same weight/barbell for both movements. I’ll let you choose the direction of lunges, but since the time is already set, mix it up each round by stepping forward for 10 and then backwards for 10 on the next round. As with double unders, directional lunges is a skill. Don’t always do what you’re used to or comfortable doing; learn a new movement pattern.