Full Body Warm Up
10 min AMRAP:
(As Many Rounds and Reps as Possible in 10 Min)
20 Double Unders
10 Push Ups
RX+ Men and Women: 30 Double Unders / 15 Push Ups
Score: Total Completed Rounds + Any Additional Reps
Goal: 8 Rounds +
There is really no escape in this one. It will be a lot of rounds that go quick so make sure you set a pace at the beginning that is sustainable and don't fall apart 4 minutes in!
Breathe and relax during the double unders.
Modify or break up the push ups early to avoid going to failure and having to do a lot of singles.
For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!
For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds each time. If 20 double unders will be really broken up, you may want to lower to 10-15 reps or maybe choose to go with the dumbbell hop overs or double rep singles for this workout.
For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.
To maintain solid movement, positions and full range of motion, you can go from the knees or elevate your hands on a bench or box.
Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.
PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.