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Components

Hang Clean

Flight Simulator

Settings

Workout

Flight Simulator

Warm-up

3 Rounds of:
5 Burpee Tuck Jumps
10 Playboys / side
15 Banded Squats

Empty Barbell Warm-up + Drills

Strength

Hang Clean (Build to a Heavy Single)

12 minutes

Metcon

Flight Simulator (Time)

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
You must stop between sets. Time cutoff is 25 minutes.

If you cannot perform this many double unders, make your own gradient: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1, 3-6-9-12-15-18-21-24-27-30..., etc.
If you cannot perform double unders, aim for triple the amount on single unders.
Use a 3-strike policy on a particular set of double unders before moving on and just doing the double under count without it being unbroken.

Want to see some of these movements in action? Check out our .

Whiteboard:

Sunday, January 12, 2020

Male Clients