WEDNESDAY 9.5.18

8 Rounds
30 Double Unders
8 DB Step Up Overs
10 Toes to Bar/V-Ups

RX Men: 40# DBs (V-Ups allowed as RX)
RX Women: 25# DBs (V-Ups allowed as RX)

RX+ Men: 40 Double unders, 50# DBs, Must be Toes to Bar
RX+ Women: 40 Double Unders, 35# DBs, Must be Toes to Bar

Box Height:

22-24" for Men
18-20" for Women

Score: Total Time

Goal:  Under 20 Min

PROGRAM B

8 Rounds
30 Double Unders
8 Front Rack Step Ups (Not Over)
10 Toes to Bar/V-Ups

RX Men: 95# (V-Ups allowed as RX)
RX Women: 65# (V-Ups allowed as RX)

RX+ Men: 40 Double unders, 115# Bar, Must be Toes to Bar
RX+ Women: 40 Double Unders, 75# Bar, Must be Toes to Bar

Box Height:
22-24" Men
18-20" Women

Score: Total Time

Goal:  Under 20 Min

For this workout you will want to choose a number of double unders that takes you no longer than about a min or maybe a little longer in the later rounds.  If you are new to doubles, but have them, you can lower the number of reps to 20 per round.  If 20 will still take you a minute or longer - sub dumbbell hop overs for the workout and practice your doubles either before or after the workout.

You may also sub double rep singles if you want or you can literally jump laterally over a chalk line on the ground. Make it work for you, but challenge yourself.  The dumbbell hop overs are our favorite sub.

For the Step Up Overs you will hold a dumbbell in each hand.  You will step onto the box facing it and then go up and over.  You may turn around on top of the box or step straight up and over and turn around on the other side.  Just make sure that what you are stepping up onto is secure and won't topple!  You may do these unweighted if necessary.

Each trip up and over = 1 rep.

If you don't have something to step up and over you may sub 16 alternating lunges.

For the Toes to Bar - you may also do V-Ups and mark RX today.  BUT, do the toes to bar if you can!  You can also sub knees up for this movement.

If you want to mark RX+ you must do toes to bar.

If you need to scale further you may even go to regular sit ups.

Pregnant/postpartum Mamas may sub slam balls or KB Swings.