1. Movement Prep/ActivationCrossover or Banded 7’s + Hip Halo Warmup-into-6:00 AMRAP5 Tempo Air Squats5 Kip swings on Rings5 Hand Release Pushups3 Hang Power Cleans (empty bar - build across)
2. Workout Prep3 sets5 Air Squats1 Muscle Up3 Hang Power Cleans (build in weight)
AMRAP 18Run 100m or Bike 7/5 Cals10 KBS, 55/35 | 45/255 Burpees
18 Cap /RX:3 Rounds50 Squats15 Burpee Pull-ups10 Hang Power Cleans, 95/65 | 75/55RX+:3 Rounds50 Squats7 Bar Muscle-ups10 Hang Power Cleans, 115/80 | 95/65
150 Jump Lunges
Complete One Rep of a Double-UnderDo a few slow singles with big jumps, then jump as high as you can while spinning your rope quickly. See if you can get one double-under. Continue to practice until you can get one double-under consistently. Note: we’re not stringing multiple double-unders here. We’re just working on getting one good rep every time we pick up the rope.Goal Workout5 Rounds:3 single-unders1 double-underRest for about 10 secondsOnce you can successfully complete this workout with no misses, move on to Phase 3.Advanced Athlete Option:If you already have mastered double-unders, instead use this time to work on Crossovers.* Video on how to learn crossovers: here*****Single-under Tips:
Crossover Tips:Use a slightly heavier jump rope (like a beaded rope). It should also be a few sizes longer than your double-under rope. A longer/heavier rope will move slower, giving you more time to learn the skill. Start long and you can always get shorter it as you get better to "speed up" the skill and work on efficiency.
Pre/Post workout hang couplet