Jump In!

4 Rounds:

30 Double unders
15 Calorie Bike
15 Thrusters
30 Double unders
–rest 1:00–

Load: Empty barbell

WODprep Strategy Top Tips:

Warm-up (10 minutes): Today we’re going fast! So we want to make sure our nervous system is aware of that. Warm up with some single under and some squat jumps. From there, open up the front rack with some banded mobilizations and a PVC pipe. 

Stimulus: Anaerobic power output.  

Strategy: Today’s workout is a real burner. The goal will be to move quickly through each round, but enough to where you can recover on the 1 minute rest. The bike should be at a tough pace but repeatable each round, and not enough to blow you up!

• Double unders– The double under today are low in reps but high in speed. Make sure you don’t spend more than 20 seconds here. 
  
  
• Thrusters– For our thrusters today, we have an empty bar, so we can get real quick in our movements, but make sure we don’t compromise our movement quality. Lock out overhead, and pull the bar back to the body as you descend to the bottom of your squat. 

Tripping on your Dubs? Check out our video below:

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