40 Minute EMOM
Min 1: 50 Double Unders
Min 2: 10 Bar Facing Burpees
Min 3: 15/12 Calorie Row
Min 4: 3 Squat Snatch @70% of your 1RM
WODprep Strategy Top Tips:
In this workout, those Dubs are totally vulnerable to blowing up and gassing out. As you ascend through this workout, those lungs are going to get pumped and pump those legs. The key to this workout is setting a pace at the start, knowing you’ll still be able to complete 10 bar facing burpees and 3 squat snatches unbroken.
On the DU, focus on getting your heart rate down and levelling out your breathing. You should feel super tired and sweaty by the end of this workout, but the guys shouldn’t be hearing your involuntary groaning as you collapse onto the floor from the other side of the gym.
Top tip: the dubs and rowing should feel like “active recovery”, while bar-facing burpees and snatches will be tough but includes more rest. This is where you should be increasing the intensity.
Tripping on your Dubs? Check out our video below:
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