Thur, Aug 14
- Coach Ivan
- Aug 14, 2025
- 1 min read
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

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