12 Pull Ups
50 Single Unders
12 DB Box Step Ups
Rest 2 Minutes
6/4 Strict Pull Ups
30 Double Unders
12 DB Box Step Overs 24/30 (35/20)
Rest 2 Minutes
4/2 BMU or scale to C2B
15 Crossover Jump Ropes
20 Box Step Overs 24/20
25 ft Handstand Walk
*scale to 3 wall walks + 10 wall facing taps
15 Minute Time Cap
WODprep Strategy Top Tips:
First day in the bag, and what a day it has been! We’ve seen new movements, missing laps, and rookies taking the lead on workouts. It’s just so frickin’ awesome.
In today’s workout, we’ve going to have a little fun with this one, especially when you get to the last section of movements. If you ever spent any time in the playground as a kid, you may be more familiar with different kinds of “jump rope” – but did you ever try crossover jump ropes?
This movement caught out so many of the elite athletes as it tests your agility and coordination. We’ve adapted this workout by increasing the difficulty of the pull-ups and the inverted skills. The goal here is to pick a pace to maintain the quality of each set of skills to your best possible standard.
Tripping on your Dubs? Check out our video below:
Need help with double unders?
DOUBLE UNDER PROGRESSION (BLOG) – https://wodprep.com/blog/double-under…
FREE DOUBLE UNDER MINI COURSE – https://wodprep.com/double-unders/
FULL 8 WEEK PROGRAM (RESULTS GUARANTEED) – https://wodprep.com/double-unders-unl…
MY FAVORITE JUMP ROPE (CROSSROPE): https://bit.ly/3D1TcJs
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