Every 3:00 x 6 Sets
50 Crossover Singles (take away 5 reps each round)
10/8 Calorie Bike (Add 2/1 Calories each round)
WODprep Strategy Top Tips:
Warm-up (10 minutes): The warm-up today should be mostly about the jump rope. We’ll want to warm up our calves with some pogo jumps, and some lateral hops. Calf raises can also help. Arm circles will help prep our arms. Finally, hop on a bike to dial in our paces for some pacer-style work today.
Stimulus: Higher Jump rope Skill and progressive pacing on Echo bike.
Strategy: Our interval piece today is designed to get more challenging as we go in terms of effort. We start with a high set of crossover singles. Make sure that if you cannot confidently execute the rep scheme from the get-go in 3-4 sets, then drop the volume of the crossovers to make them managable. For the Bike, start at a pace that feels smooth and confident, as this will get harder as we move through the piece.
- Crossover Single- For the Crossover Single under, a slightly longer and slightly heavier rope will be advantageous to your traditional Double under speed rope. Keeping your arms in tight will be key here. When crossing the rope, think about replacing the hand that was spinning with the other hand. The hands should be switching spots in terms of distance to your body. Keep the hands low as you cross and uncross, so that the rope length stays the same. Remember that each cross and UNCROSS counts as individual reps.
- Echo Bike– Getting the Echo bike started quickly will be your best bet. Once you settle into your pace, utilize the driving of your legs, until they get tired, and then also make sure to utilize the pushing of your arms to take some of the work off of your legs.
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