WARMUP
EMOM x 9 MINUTES
MIN 1 – :40 Bike or Row
MIN 2 – :20 Single Unders → Double Unders** + 10 Sit-Ups (Or V-Ups)
MIN 3 – 8/8 Single Leg RDLs → 10 DL*
*Start performing DL on the second round and both RDLs and DLs should be performed with an empty bar.
**Performance athletes start performing DU at the second round.
EXTENDED WARMUP
3 SETS
8 Deadlifts*
:30 Double Under Practice
5-7 Toes to Bar
*Start Light-Moderate and build to up to and slightly past workout weight.
(No Measure)
WORKOUT
3 ROUNDS FOR TIME
1200/1000m Bike or 500/400m Row
30 Double Unders*
20 Toes to Bar
15 Deadlifts (185/135)
*Add 30 Double Unders each round (30,60,90)
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2…
FOR TIME*
2400/2200m Bike or 1500/1300m Row
400 Double Unders
120 Toes to Bar
100 Deadlifts (185/135)
*Partition reps as needed. You can start at any movement and mix movement orders as wanted. P1 works while P2 Rests. Perform the run together.
(Score is Time)
