For Time:
60 Calorie Row
50 Double unders
40 Calorie Row
75 Double unders
30 Calorie Row
100 Double unders
WODprep Strategy Top Tips:
Warm-up (10 minutes): Spend some time on the rower to break a sweat. Then use some calf races, toe and ankle walking, and light jumping to warm up for our double under. Finally, make sure you get some reps on the rope to make sure you feel comfy there and can minimize tripping.
Stimulus: Aerobic power work with double unders
Strategy: Compusre is the keyword for today’s workout. If you are strong in double under, you can push for unbroken sets. If you’re proficient, smart targeted breaks can help. If you are still learning double under, then plan for time caps for each movement. The 50 should be no more than a minute, the 75 should be a little over a minute, and the 100 should be around 90 seconds. If you are doing singles, they will be 1:1 today.
- Calorie Row- Make sure you are at a stroke rate that feels comfortable, allows you to breathe, and can move right onto the double under. Long pulls, using your legs first followed by a torso lean, will be the most beneficial.
- Double under – The Double unders are increasing today, so make sure you are pacing accordingly. If you are building double under volume, planned breaks may help. Finsd a point above your eye line, relax your fae and shoulders, and make the motion come at the wrist.
Tripping on your Dubs? Check out our video below:
Still struggling with your Double Unders or looking to level up your jump rope game? We have you covered for everything!
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