Thursday 7.27.2023

*Coach’s Notes: Substitutes for Double-Unders

I don’t know that there anything that quite captures the stimulus of doing Double-Unders, as it’s actually different for different people — the better you are at them, the more aerobically they can be performed (meaning cyclical and sustainable).

For today’s intervals, we will give the suggestion of the Mountain Climber, as this will give a similar level of fatigue in the shoulders and legs, but feel free to try other subs (such as a Ski Erg, or Tuck Jumps ). Single Unders, however, won’t quite cut it here, as they simply cannot produce the same output as any of the previously mentioned movements (though, for longer workouts, Single Unders can be useful).

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 3 reps

*Sets 1-2 – 70-75% of 1-RM (or RPE 6/10)
*Sets 3-4 – 75-80% (or RPE 7-8/10)
*Sets 5-6 – 80% or more (or RPE 8-9/10)

Note: Those that are newer to squatting should substitute a Goblet or Dual Kettlebell Front Squat x 6-8 reps each set.

B. Three sets for max reps of:
60 Seconds of Toes to Bar or Strict Hanging Knee Tucks
60 Seconds of Single Arm Kettlebell Front Rack Walking Lunges (24/16kg -- switch arms at 30 seconds)
60 Seconds of Double-Unders (or Mountain Climbers)
Rest 60 seconds

C. (Optional) Two or Three sets of:
Kettlebell Horn Curls x 10-12 reps @ 21X0
Rest as needed
Plank KB Drag Throughs x 12-16 reps (slow and controlled)
Rest as needed

“ENDURANCE (AKA SWEAT SESH)”

Five or Six sets of:
1 Minute Bike @ 80%
Rest 30 seconds
30 Seconds of Burpees @ 85%
Rest 30 seconds
1 Minute Ski @ 90%
Rest 30 seconds
30 Second Row @ Max Effort
Rest 90 seconds (each round is 6 minutes, including rest)