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Double Unders Unleashed

Prerequisites:

None

Equipment Needed:

Jump rope
A mini or jump band for warm ups and drills

Sample Programming (Week 1, Workout 2)

Q: I only have ONE rope. What do I do when the program calls for HEAVY and MEDIUM ropes?

Ignore the weighted rope recommendations and use the rope you have for all the drills and testing.

1. Skill Development with MEDIUM rope

A. 30 Reps “Big Singles” ▶️ Rest / partition as needed

Focus on jumping with feet together and HIGHER than a normal single under. Keep a slow, controlled, and steady pace. We are working on Jump Control in this drill.

B. 30 Reps “Speed Singles” ▶️ Rest / partition as needed

These are done for speed. Your jump can be as short and quick as you want, just try to accumulate reps as fast as you possibly can. It’s OK to mess up! We are working on Rope Speed in this drill.

C. 30 Reps “Penguin Claps” ▶️ Rest / partition as needed

Focus on keeping your feet glued together and maintaining the same jump height the entire time. Imagine you are a big pogo stick. Clap your hands to your side while you are in the air, hands should be away from your body when you land (see video)

2. WOD

Every 2 minutes for 10 minutes (5 sets):
5 rounds

Set 1: MEDIUM rope
Set 2: MEDIUM rope
Set 3: HEAVY rope
Set 4: HEAVY rope
Set 5: MEDIUM rope

5x Speed Singles
5x Big Singles
5x Penguin Claps
5-15x Double Under Attempts

3. Cool Down

Take time to barbell smash OR Voodoo floss your calves (2-3 mins each side!)

Voodoo floss your feet OR Lacrosse ball smash your feet (2 mins each side)

Equipment Recommendations (optional):

Strict Pull-up Strength

Prerequisites:

30 sec passive hang from bar
8 elbow on knee DB external rotations @ slow tempo (@10% BW/arm)

Equipment Needed:

Pull up bar
Assortment of bands (drills and warm-ups)
Low hanging rings or bar (ring rows and drills)

Sample Programming (Week 3, Workout 3)

Today we'll be focusing on our body alignment and stability to challenge our balance and learn how to distribute the weight through your hands. Let’s build up that base of support!

WOD 3.3

2 Sets:

10x left arm Powell Raise @2111(on the floor) ▶️ ▶️

10x right arm Powell Raise @2111(on the floor) ▶️ ▶️

10x Pronated Scapular Pull-ups @1111 ▶️ ▶️

Rest walk 2 mins between sets

3 Sets:

Accumulate 1 min Pronated Passive Hang ▶️ ▶️

1 min Pronated Grip Ring Rows @1111 ▶️ ▶️

Kipping Pull-up Performance

Prerequisites:

No shoulder pain
3 slow tempo strict pull-ups

Equipment Needed:

Pull up bar
Box / something to stand on

Sample Programming (Week 6, Workout 2)

A nice easy day on the hands today! Enjoy!

TRAIN

5 sets:

20-30sec Hollow Body Hold ▶️ ▶️

20-30sec Superman Hold ▶️ ▶️

10x Strict Bar Hanging Hollow to Arch ▶️ ▶️

rest walk 1 min b/t sets

Butterfly Pull-up Breakthrough

Prerequisites:

+15 Kipping Pull-ups
+5 CTB Kipping Pull-Ups

Equipment Needed:

Pull up bar
Box / something to stand on

Sample Programming (Week 2, Workout 2)

Over the next few days and into the coming weeks we will be building on a progression through the butterfly pattern. Stay patient and record a ton of video content to share!

TRAIN

3 sets:

10x Arms Only Box Butterfly Pull-ups ▶️ ▶️

10x Reverse Bicycle Kicks ▶️ ▶️

5x Strict Bar Hanging Hollow to Arch ▶️ ▶️

10 min EMOM:

5x Beat Swings + Scoop + Drop ▶️ ▶️

Functional Core

Prerequisites:

None

Equipment Needed:

36” foam roller
Floor Sliders
RED - Jump Stretch Band
Med Ball 8 or 10 Lbs
Various weighted Kettlebells/DB for warmups and drills
Pull up bar

Sample Programming (Week 1, Workout 2)

Today we are focusing on building foundational global extension and flexion. Teaching the body to flex and extend as one unit, which is vital for movements like T2B, Pull-Ups, Muscle-Ups etc.

GROUND WORK

3 Rounds not for time:

*8 Straight Leg Crunches ▶️ ▶️

**8 Lumbar Back Extensions ▶️ ▶️

***8 Toe Touch Sit-Ups ▶️ ▶️

Notes

Ground movements today are designed to increase your global flexion and extension strength AND mobility which will make you stronger in your gymnastics movements and more mobile in demanding movements such as the snatch and push jerk.

FINISHER

3 Rounds not for time:

*20 Hammer Jacks ▶️ ▶️

**10 Hollow Raises ▶️ ▶️

***10 GHD Back Extensions ▶️ ▶️ + 10 GHD Kick Backs ▶️ ▶️

(GHD substitution)

10 Prisoner Super Mans ▶️ ▶️

Notes

The purpose of the finisher is to link our ground work to our global body movements and continue to strengthen these positions.

ShoulderROM Unlocked (shoulder mobility)

Prerequisites:

None

Equipment Needed:

36” foam roller
PVC pipe/ towel
Lacrosse ball / Peanut or 2 lacrosse balls taped together
(or WODprep massage ball kit)
Yellow, Red, Green Theraband set
Various KB/ DB for drills and progressions (bonus programming)

Sample Programming (Week 2, Workout 2)

Day 7 Exercises & Routine (follow along with the video)

1 min Thoracic Bridges
1 min Seated Twists (30 sec each side)
1 min Modified Child's Pose with Walking Hands (10 sec each side)
45 sec each side Banded Pec Stretch
20 sec ON 20 sec OFF x 4 rounds of Extension Plank

Happy Hips (hip mobility)

Prerequisites:

None

Equipment Needed:

36” foam roller
Lacrosse ball / Peanut or 2 lacrosse balls taped together
Floor Sliders
Various Jump bands and Mini bands
PVC pipe/ broomstick
Dumbbell (40lb for men / 25lb women)

Sample Programming (Week 1, Workout 2)

(Ring) Muscle Up Madness

Prerequisites:

9-10 Strict Pull-Ups
5-6 Strict Ring Dips

Equipment Needed:

High - Low Rings
Assortment of bands (drills and warm-ups)
Access to dumbells / KB’s for weightlifting component

Sample Programming (Week 1, Workout 2)

A. MUM Warm-up #2 (full demo here)

3-5min Bike, Row, or Run (optional)

20x PVC Pass-Through ▶️

20x Banded Overhead Pull Aparts ▶️

20x Banded Chest Pull Aparts ▶️

20x Cat & Camel Breaths ▶️

60sec Global Extension w/ Barbell ▶️

60sec "World's Greatest Stretch" ▶️

60sec Shoulder Extension w/ Barbell ▶️

20x Banded Lat Pull-downs ▶️

20x Beat Swings ▶️

B. Transition Work

*10x Jumping Muscle Ups ▶️ ▶️

10x Seated Transitions ▶️ ▶️

*Bonus: do a "negative" (▶️ ▶️) after each Jumping Muscle Up

C. Kipping Work

EMOM for 9 minutes (3 rounds total):

Minute 1: 3-5x Kip Levers ▶️ ▶️
Minute 2: 3-5x Kip Elevates ▶️ ▶️
Minute 3: 3-5x Hips-to-rings ▶️ ▶️

Bar Muscle Up Mastery

Prerequisites:

+10 CTB Kipping pull-ups
+10 Kipping Toes to Bar
+5 bar dips

Equipment Needed:

Bar or Rig for bar muscle-ups.
Assortment of bands for drills and warm-ups
Barbell/ adjustable pull-up bar
Boxes (drop in and drills)

Sample Programming (Week 3, Workout 3)

Today we'll be doing more strength development and give your hands a break (not much kipping).

As a refresher, please re-watch the 'What does "31X1" mean?' video about tempo training from last week. It's important to fully understand this concept prior to today's programming. While there's not anything fancy or new today, try to focus on making each rep better than last week!

WARM-UP / ACTIVATION

3 rounds, not for time

5x Glute Bridge ▶️ ▶️

5x Beat Swings ▶️ ▶️

5x Strict TTB ▶️ ▶️

5x Hollow Hop-in + Kip Lever, singles ▶️ ▶️

TRAIN

12 Min EMOM (4 total sets)

Min 1 - 5x Tempo Strict Pull-ups ▶️ ▶️ @ 31X1 (Increase weight from last week)

Min 2 - 10x Weighted Glute Bridge w/ pause at top ▶️ ▶️ @ RPE-8

Min 3 - 30sec Hollow Hold ▶️ ▶️

Notes

If you can't do all 5 tempo pull-up reps unbroken, please drop from the bar, reset, and finish the reps at the right tempo.
Increase weight from last week, if possible while maintaining perfect tempo.
Struggling with the weighted glute bridges? Try using a dumbbell, kettlebell, or plate instead of a barbell!
There is minimal amount of kipping today for a reason! Please let your hands recover and prepare for next week 🙂

Toes To Bar Transformed

Prerequisites:

Hang from a pull-up bar without pain
At least 1 strict pull-up

Equipment Needed:

Access to Rig
Assortment of bands (drills and warm-ups)
Heavy KB/ Barbell or post you can hold onto
Access to light weights (drills and warm-ups)

Sample Programming (Week 2, Workout 2)

Shoulder health is important to the longevity of your fitness and health. Today we are making this a focus and working on your strict strength.

WARM UP

3 rounds not for time:

5x Field Goals* @2222 ▶️ ▶️

5x Jefferson Curls** @ light weight (very slow) ▶️ ▶️

Notes

Go slow. Tempo and positions are priority in all strength training. Go into this with the intention of creating bulletproof shoulders to with stand long sets of TTB.
Mobility time! Let your spine “roll” down and “roll” back up. (The opposite of everything you’ve been taught in weightlifting)

SKILL

12 min EMOM:

min 1 • 6x Floor T2B* @3110 ▶️ ▶️

min 2 • 6x Strict Leg Raises @2110 ▶️ ▶️

min 3 • 10x Banded Lat pulldown** ▶️ ▶️

min 4 • 10-20 sec Passive Hang ▶️ ▶️

Notes

Watch your tempo. Maintain your hollow position. Feet together. You will feel your spine roll back down on the floor. There should not be a “Drop” in tension causing your hip to free fall to the floor.
Palms to the floor and arms straight. Focus on maximal activation through your lats. You do not need a heavy band to get this activation.

Handstand Push-up Power

Prerequisites:

No shoulder or neck pain
10 push-ups at slow tempo
20 sec stomach to wall handstand hold

Equipment Needed :

Wall access
Mat/ towel for handstand push-ups
Box or something comparable to do drills from

Sample Programming (Week 3, Workout 2)

Today we'll be focusing on our body alignment and stability to challenge our balance and learn how to distribute the weight through your hands. Let’s build up that base of support!

SKILL:

10 min EMOM:

min 1 • 10sec Body Tightener ▶️ ▶️ + 1 Wall Walk ▶️ ▶️ + 30sec Handstand Hold ▶️ ▶️

Min 2 • REST/WALK

3 sets:

3-5 Handstand Rocks ▶️ ▶️

Rest/ walk 90sec b/t sets

Handstand Walk Hero

Prerequisites:

45sec Handstand Hold (stomach to wall)
5 Strict HSPU
Kick up into a free standing handstanding

Equipment Needed:

Safe area handstand walks
Wall for Handstand holds and drills
Light weights (drills and warm-ups)
Box/ bench or something knee height or higher to do drills from

Sample Programming (Week 2, Workout 2)

Today we are working hard on developing control in the HS Hold and intentionally shifting and redistributing our weight. Take your time and feel each position as we move through today's programming.

SKILL:

5 sets:

20sec Hollow Body Hold ▶️ ▶️

1x Wall Walk ▶️ ▶️ (into)

10sec Handstand Hold (stomach to wall) ▶️ ▶️

Rest/ Walk 1 min b/t sets

10 min EMOM:

min 1 • 20-30sec Box Shoulder Shifts ▶️ ▶️

min 2 • 30sec FLR Hold With Opposite Shoulder Touches ▶️ ▶️

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