50 Single unders

25 L-Leg SUs

25 R-Leg SUs

25 Double Unders or 4 Attempts

30’ High Knees

30’ Butt Kickers

30’ Side Shuffle

30’ Inchworm

10 Spider-man Lunge


EMOM for 24:

Min 1 – 50 Double Unders

Min 2 – 100M Run

Min 3 – 20 Mountain Climbers (L+R = 1 Rep)

You should be able to keep the work for each minute to the first 30-40 seconds of each minute.  The limiting factor for most will be the Double Unders.  If you are just starting to get DUs, if you miss the rep count more than once in a given minute, scale back to a number you can make.


Scaling Options:

DUs ->50 Penguin Hops -> 100 Single Unders -> 100 Bunny hops

Video courtesy of WOD Prep.  Demo of Penguin Hops.  These are perfect if the timing of the doulbe under is what is limiting you.

Run -> 30 sec of cardio


Cool Down:

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