Thur, Aug 14

DYNAMIC WARM-UP | 11:00

1 round:

200-meter jog, slow

10 alternating Spiderman stretch + reaches

:30 single-unders

10 plank hold to downward dog

:30 static pull-up bar hang

200-meter jog, moderate

10 alternating Samson lunges

:30 high-jump single-unders

10 dead bugs

10 scap pull-ups

200-meter run, faster

10 alternating scorpion stretches

:30 jump rope (workout variation)

10 steps bear crawl

10 kip swings

RX

For time:

100 double-unders

20 toes-to-bars

80 double-unders

20 toes-to-bars

60 double-unders

20 toes-to-bars

40 double-unders

20 toes-to-bars

20 double-unders

20 toes-to-bars

SCORE: TOTAL TIME

INTERMEDIATE

For time:

80 double-unders

10 toes-to-bars

60 double-unders

10 toes-to-bars

40 double-unders

10 toes-to-bars

20 double-unders

10 toes-to-bars

10 double-unders

10 toes-to-bars

SCORE: TOTAL TIME

BEGINNER

For time:

80 single-unders

10 sit-ups

60 single-unders

10 sit-ups

40 single-unders

10 sit-ups

20 single-unders

10 sit-ups

10 single-unders

10 sit-ups

SCORE: TOTAL TIME

ABOUT THE WORKOUT

INTENDED STIMULUS

• Less than 10:00.

• Fast-paced, moderate-skill workout.

• Double-unders in 2 sets or less.

• Toes-to-bars in 2 sets or less.

SKILL WORK | 10:00

Accumulate:

2:00 double-kettlebell front-rack hold

1:00 hollow hold

1:00 plank hold

STRETCHING | 5:00

Accumulate:

1:00 couch stretch/leg

1:00 banded shoulder stretch/arm