1 Min Bike (slow pace)

50 Single Unders

1 Min Bike (med pace)

10 Spider-Man lunge w/twist

10 Heal2Toe

25 High-jump Single Unders

30-sec Bike sprint

20 Double Unders or 5 attempts


In 4 Min, complete:

20/15 Cal Echo Bike

Max reps – Double Unders


Rest 1 min


Repeat for a total of 6 Sets

Score = Total Double Unders

Video courtesy of WOD Prep.

Looking to really burn into the lactic threshold today with a combo of Echo Bike and Double Unders.  Look to finish the Bike in 2 minutes or less so you’ll be able to really rack up the double unders!  And, today is one of those days where we prefer you do not scale Double Unders, rather take the time to make each round to get in some good practice.  Now, if you have never gotten a double under before today, that’s okay.  Think of each round as getting a bike piece out of the way and then spending a good chunk practicing on dubs.  You may just surprise yourself and hit your first dub!!!

Scaling Options:

If no Echo Bike -> 25/18 Cal Row

Double Unders -> No Scale

Cool Down:

Calf Stretch on rig – 1 Min per side


Dynamic Pigeon Stretch – 1 Min per side

Video courtesy of Physio Plus Fitness


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