16-Minute EMOM:
Minute 1: 50-60 Double unders
Minute 2: 12/10 Calorie Bike
Minute 3: 15 Push-Ups
Minute 4: 30 second Arch Hold
*After The EMOM, immediately complete 60 Abmat Situp for Time in as little time as possible.
WODprep Strategy Top Tips:
Warm-up (10 minutes): With the EMOM we have today, run through a shorter EMOM of the skills we have today. Also, make sure to hit some plank holds/v-ups to get the midline primed to hit those abmat situps in the cashout.
Stimulus: Skill work and midline endurance
Strategy: Our EMOM has a little twist at the end. The double under should be a number that allows for a good chunk of rest. You can also work for 30-40 seconds and practice reps. The 12/10 calorie bike should be done with a little hustle, aiming to be done in about 45 seconds or so. The pushups don’t need to be held unbroken, and the arch hold should almost be a recovery.
- Double Under- For our dubs today, we can treat this more like a skill session. If you are working on volume, pick a number you can do in 30-40 seconds. If we’re learning double under, take 30-40 seconds to practice, using a single, single double method, or you can mix in dome reps over the window.
- Push-ups– The pushups today should be about accumulating a god volume of reps. Scale the amount if necessary, but stay on it. Small sets, focusing on a tight elbow and back position will get you stronger.
Tripping on your Dubs? Check out our video below:
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