Double Unders, Bike Calories, Front Squats

“Today’s workout is meant to be a heavy sprint. ”

Introduction:

Push the pace on the bike and the front squats should be tough and feel heavy. You should be able to clean the barbell to start the reps and perform each set unbroken.

Warm-up | 5:00

1 set:

1:00 Single Unders

10 DB goblet squats

10 elbow to instep

1 set:

1:00 Double unders

10 Push ups

10 Alternating Cossack squats

1 set:

1:00 Single Crossovers

10 DB front squats

TECH | 3:00

Demo: Double unders and front squats

Front Squat Progression | 3:00

With an empty barbell:

3 two-inch squats: pause at a quarter-squat, above parallel, and below parallel to lift the elbows

6 front squats: hips back and elbows up to initiate the squat

6 front squats: pause in the bottom for 2 seconds to lift the elbow

Build Up | 8:00

4-5 sets:

5 fronts squats (building)

• built to 75-85% of 1-rep max front squat

Double Unders Progressions (Beginners) | 5:00

20 jump and clap

20 Single unders with jumps at 4-6 inches high

5 x 5 Single unders then 1 double under attempt

5 x 3 Single unders then 1 double under attempt

5 x 1 Single under then 1 double under attempt

Double Unders Skill work (Advanced) | 5:00

3 x 50 Double Unders unbroken

1 x 75 Double Unders unbroken

Workout of the Day | <15:00

3 rounds for time of:

75 double-unders

15/21-calorie Echo bike

5 front squats

♀ 155 lb

♂ 225 lb

Intermediate option:

3 rounds for time of:

35 double-unders

10/15-calorie Echo bike

5 front squats

♀ 125 lb

♂ 185 lb

Beginner option:

3 rounds for time of:

75 single-unders

7/10-calorie Echo bike

5 front squats

♀ 55 lb

♂ 75 lb

Cooldown | 5:00

1:00 Scorpion stretch

1:00 Figure 4 stretch

1:00 Quad stretch

1:00 Calf stretch

1:00 Frog stretch

Enjoy!