Strength
Step back lunge
3 x 10/leg
Workout
4 RFT
45 Double unders
30 KB Swings
15 Goblet squat
Rx-53/35
**Building tree trunks for legs with lunges and goblet squats. Swings will do a body good as well. Don’t let those double unders trip you up! There’s a decent number each round that can make you frustrated. Coach Jen sometimes abides by the ‘Four Fuxks Rule’. If, when doing double unders, you start to trip up and get frustrated and cursing, stop after saying fuxk #4. Tensions can get high, and we don’t want you to get hung up on one movement, so stop and move on.
Ways to avoid getting too frustrated are doing as many double unders as you can in 1 minute. There’s no ‘practicing’ as you’re actually doing the work.
Need time to practice outside of class but you don’t have your own jump rope? Work on your jump timing with ‘penguin hops’. Start with single tap before progressing to double taps. The single tap simulates a single under while the double tap simulates a double under. When spinning the rope, your hands (the rope) will pass by your legs when you’re in the air. If you happen to tap your leg and your feet are on the ground, you’ll trip up. This can even be slowed down to single hop/tap with a pause until you get the timing down until you can string them together. Finally progressing to the double tap, and eventually to using the rope.