DYNAMIC WARM-UP
1 set:
:40 single-unders
:20 hollow rocks
:10 rest

1 set:
:20 single leg single-unders (right leg)
:20 single leg single-unders (left leg)
:20 hollow rocks
:10 rest

1 set:
:40 jumping jack single-unders
:20 hollow rocks
:10 rest

1 set:
:40 split jack single-unders
:20 hollow rocks
:10 rest

DOUBLE-UNDER PROGRESSION
PROGRESSION FOCUS
Penguin drill Have athletes jump and tap their body twice before their feet reach the floor.
5 single-unders + max double-unders Start with single unders to allow the athlete to create a rhythm, then go into double-unders. Athletes should focus on creating the same jump and wrist speed as the penguin drill.
Double-unders Quick jump and fast wrists.

INTERMEDIATE

6 rounds for time:
25 double-unders
25 weighted sit-ups (10/14 lb)

RX

6 rounds for time:
50 double-unders
25 weighted sit-ups (14/20 lb)

BEGINNER

6 rounds for time:
50 single-unders
25 sit-ups

3 sets:
1:00 plank hold
20 GHD hip extensions

Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves