20 Double Unders

10 Squats

Spiderman Stretch

Samson Lunge

5 Front Squat

5 Press

5 Thrusters

This Open workout is a combination of barbell cycling and jump rope endurance, testing your overall conditioning, coordination, and mental toughness as you push through 10 rounds of thrusters and double unders.

💡 Tips and Strategies:

• Thrusters: Break these into smaller sets if needed, especially in the later rounds. Aim to stay consistent throughout the workout. Focus on controlling the bar on the way down to conserve energy. The front squat should drive most of the thruster, saving your shoulders for later rounds.
• Double Unders: Try to stay relaxed and maintain a rhythm with your jump rope. If you struggle with double unders, consider breaking into 2 sets per round. If needed, scale to singles or reduce the reps to maintain a steady pace.
• Pacing: Be mindful of your pace in the early rounds. It’s tempting to go out fast, but the 10-round format requires you to leave some gas in the tank for the later rounds. Stay smooth on transitions and minimize rest between movements.

🧘 Cool Down:

• Pigeon Stretch: 1 minute per side to release the hips after all the thrusters.
• Shoulder Stretch on Wall: 1 minute each side to stretch the shoulders.
• Calf Stretch on Box: 1 minute per leg to ease tension from the double unders.