5 Rounds

1 Round Every 4 Min with No Rest Between Rounds

40 Double Unders
20 Toes to Bar
Max Reps Shoulder to Overhead

Score= Total Shoulder to Overhead Reps

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 60 Double Under
RX + Women: 75# + / 60 Double Unders

Goal: Choose a weight that will allow you to get 10-15 Reps + per round.

PROGRAM A

5 Rounds

1 Round Every 4 Min with No Rest Between Rounds

40 Double Unders
20 Toes to Bar / V-Ups
Max Reps Shoulder to Overhead

Score= Total Shoulder to Overhead Reps

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs + / 60 Double Under
RX + Women: 35# DBs + / 60 Double Unders

Goal: Choose a weight that will allow you to get 10-15 Reps + per round.

PROGRAM C

5 Rounds

1 Round Every 4 Min with No Rest Between Rounds

20 Cal Row Men / 15 Cal Row Women
OR
17 Cal Bike Men / 12 Cal Bike Women
20 Toes to Bar
Max Reps Shoulder to Overhead

Score= Total Shoulder to Overhead Reps

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

Goal: Choose a weight that will allow you to get 10-15 Reps + per round.

Oh man -  here we go!

Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX!  Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that!  Remember, if you are resting too much and breaking too much you lose the point of the workout.  So a good option is to switch to singles (80 Reps) or hop overs (our personal favorite sub) for the workout and to practice your dubs before or after!

For the toes to bar you may sub Knees UP - V- Ups, pike ups on your TRX bands - or even just regular sit ups.

Pregnant and postpartum - a few options are swings or slam balls!

For the shoulder to overhead reps you may do a shoulder press, push press or push jerk.  The push jerk - if you have good technique - should allow you to do the most reps.  That's the one I will write about here.

For the jerk the bar will start on your shoulders with your elbows slightly in front.  Feet are under the hips.  You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly - just a short 3 inch or so dip down.  From there you will stand up hard and fast to pop the bar off of the shoulders.  As the bar travels up instead of thinking about pushing it up - push YOURSELF down.  Lock out the elbows with the bar over the middle of the body.  Drive your knees out and keep the heels down and belly tight.  Stand up with the weight still over your head before you lower to your shoulders for the next rep.

Work to absorb the bar when you lower it and even use that absorb dip to feed the next rep!