50 Single Unders

200m jog

10 Pushup2Downward Dog

20 Single Leg SUs per side

30 Alt Single Unders

10 Squat2Stands

30 Double Unders or 4 attempts


Every 5 Min, complete:

400M Run

20/15 Cal Ski Erg

Max Reps Double Unders

Rest 1 Min


Repeat for a total of 5 Rounds

Score = Total Double Unders

Video courtesy of Kristi Eramo O’Connell.  Some good double Under tips. Today is about getting some good monostructural (cardio) time under our belt today.  Consider the run and Ski Erg as your buy-in each round.  Once you get through them, then go all out on your double unders.  Today will be another day where we want to stay away from a scaling option for our dubs.  If you don’t have dubs, you will have 5 attempts today.  The ONLY reason anyone should scale to single unders is if they have something medically preventing them from attempting to get double unders.

Scaling Options:

Run -> 500M Row

If no ski erg available -> resistance band ski erg (video courtesy of KIS Fitness)

Double Unders -> No scale today

Cool Down:

Calf Stretch on rig – 2 min per side


Banded OH stretch – 1 Min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s