Sweat Stain

For Time:

1,000m row
100 double-unders
20 shuttle runs
750m row
75 double-unders
15 shuttle runs
500m row
50 double-unders
10 shuttle runs
250m row
25 double-unders
5 shuttle runs

Time cap: 25 minutes

WODprep Strategy Top Tips:

Warm-up (10 minutes): With a workout as long as we have today, we should be warming up our muscles to move for this length of time. Move through some travling lizard crawls, inchworms, and running drills for our shuttle runs. These will also help warmup our row and double unders. 

Stimulus: Aerobic Capacity 

Strategy and Pacing: Pure cardio today. When trying to identify your paces, you should be able to transition very smoothly from one movement to another. When performing the shuttle runs, focus on moving in the same way with each rep, and moving in a straight line. The double unders may need/have some planned breaks which is okay. We don’t want to redline 7 minutes into this.

Tripping on your Dubs? Check out our video below:

Still Struggling with your Double Unders? Or looking for an extra edge on your Double Unders? We have you covered for everything!

WODprep Academy 

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