Posts tagged Double Under
FRIDAY 2.8.19

PROGRAM B:

8 Rounds

Every Round is 90 Seconds of work + 30 Seconds of Rest

In the 90 Second Window Complete:

30 Double Unders
8 Toes to Bar OR Shoot Throughs
Max Reps Power Clean

**Don't forget the 30 seconds rest each time!!  So Round 2 starts at 2:00 - and so on!!

RX +: 40 Double Unders and 10 Toes to Bar/Shoot Throughs

2 Scores:

Score 1: Weight You Chose for the Workout (choose something challenging but that allows you to move correctly)

Score 2: Total Number of Power Clean Reps for All 8 Rounds Combined

NOTES:

Goal: Choose a weight that will allow you to get between 4-7 Reps per round.  No more than 8.  No less than 3.This one is gonna be spicy.  The goal is to finish your double unders and toes to bar or shoot throughs in about a minute.  We want you to have around 30 seconds each time for cleans.  If you find yourself having MUCH MORE than 30 seconds or getting more than about 8 cleans per round - up the reps to RX+ - or if you feel you can up the weight with good technique - do that!

The shoot throughs will take most people longer than the toes to bar.  You may also sub knees up or V-Ups for that part.

For the double unders you will want to choose a number that takes you 45 seconds or less.  If you need to lower the number to 20 in order to make that happen - do it!  OR if that's still not happening - go to 45 seconds of singles or 30 dumbbell hop overs!

For the toes to bar - the goal would be to do these in no more than 2 sets each time.  Focus on that big pull of the chest THROUGH then pressing against the bar as you bring the legs and toes UP!

You may sub knees up, v-ups, or even reg sit ups!

If you choose the shoot through option you will start with each hand on some sort of riser.  You can use parallettes or even stacks of plates or boxes.  Start in a plank position.  Arms straight.  Tuck the knees and swing your body through to a front plank.  Straight body position.  Tuck the knees and go back to the start.  That is 1 rep.

For this movement, the bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

PROGRAM A:

8 Rounds

Every Round is 90 Seconds of work + 30 Seconds of Rest

In the 90 Second Window Complete:

30 Double Unders
8 Toes to Bar OR Shoot Throughs
Max Reps Power Clean

**Don't forget the 30 seconds rest each time!!  So Round 2 starts at 2:00 - and so on!!

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

RX + Men: 50# DBs / 40 Double Unders and 10 Toes to Bar/Shoot Throughs
RX + Women: 35# DBs / 40 Double Unders and 10 Toes to Bar/Shoot Throughs

Score: Total Power Clean Reps

Goal: 65 Reps +

NOTES:

This one is gonna be spicy.  The goal is to finish your double unders and toes to bar or shoot throughs in about a minute.  We want you to have around 30 seconds each time for cleans.  If you find yourself having MUCH MORE than 30 seconds or getting more than about 10-12 cleans per round - up the reps to RX+ - even if you keep the weight on the dumbbells the same!

The shoot throughs will take most people longer than the toes to bar.  You may also sub knees up or V-Ups for that part.

For the double unders you will want to choose a number that takes you 45 seconds or less.  If you need to lower the number to 20 in order to make that happen - do it!  OR if that's still not happening - go to 45 seconds of singles or 30 dumbbell hop overs!

For the toes to bar - the goal would be to do these in no more than 2 sets each time.  Focus on that big pull of the chest THROUGH then pressing against the bar as you bring the legs and toes UP!

You may sub knees up, v-ups, or even reg sit ups!

If you choose the shoot through option you will start with each hand on some sort of riser.  You can use parallettes or even stacks of plates or boxes.  Start in a plank position.  Arms straight.  Tuck the knees and swing your body through to a front plank.  Straight body position.  Tuck the knees and go back to the start.  That is 1 rep.

For this movement, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

PROGRAM C:

SLED OPTION!

20 Min AMRAP
(As Many Rounds and Reps as possible in 20 Min)

6 Box Jumps
12 Wall Balls or 8 Thrusters
30 Second Sled Push

RX Men: 75# Thrusters OR 20# Wall Ball, 22-24" Box
RX Women: 55# Thrusters OR 13-15# Wall Ball, 18-20" Box

RX+: Do more rounds.  Lol.

The weight on the sled is HIGHLY dependent on what sled you have and your surface.  Find a weight and distance that you can move for the entire 30 seconds without having to stop.  Not necessarily RUNNING - but you should be able to run with it when you're fresh.

Score: Total Number of Completed Rounds+Any Additional Reps

Goal: 10 Rounds +

NOTES:

The idea here is consistent movement with small breaks here and there potentially in Wall Balls and Swings.

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Land with your entire foot on your box (or whatever you are using). You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the Wall Balls we don't want these taking you longer than about 1 min each time at the most.  If you need to break into 6-6 or even 4-4-4 when you get tired.  That is fine!  Just keep breaks short!

Wall Ball and Thruster technique are almost identical.  With the ball - you throw it - with the thruster you press to lockout!  Either way...

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

For the sled push - test a 30 second distance in your warm up.  You can do an out and back or you can go OUT one round and BACK the other.  Don't worry about timing it each time.  Just find the distance in warm up and use it for the workout.

You can do this with a pull OR push sled!

FRIDAY 2.1.19

PROGRAM B

5 Rounds

50 Double Unders
10 Hang Power Cleans
10 Jerks

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

RX+ Men: 50 # DBs
RX + Women: 35# DBs

Score: Total Time

Goal: Under 15 MinThis one is meant to keep you moving the whole time.  Pick a number of double unders that you can finish in under 1:30 and pick a weight that you won't have to break more than once in the cleans or the jerks.

For the double unders you can lower the reps all the way down to 30 if you need to because you still can't string them really well.  If you are only able to get like 2-3 double unders at a time - it is best to sub dumbbell hop overs for this workout. You can sub singles too. If you sub singles sub 2x reps.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms.  You will have the hands just outside of the legs and the feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the bar back to the hips for the next rep.

The bar will start up high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Stand.

PROGRAM A

5 Rounds

50 Double Unders
10 Hang Power Cleans
10 Jerks

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

RX+ Men: 50 # DBs
RX + Women: 35# DBs

Score: Total Time

Goal: Under 15 Min

NOTES:

This one is meant to keep you moving the whole time.  Pick a number of double unders that you can finish in under 1:30 and pick a weight that you won't have to break more than once in the cleans or the jerks.

For the double unders you can lower the reps all the way down to 30 if you need to because you still can't string them really well.  If you are only able to get like 2-3 double unders at a time - it is best to sub dumbbell hop overs for this workout. You can sub singles too. If you sub singles sub 2x reps.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms.  You will have the hands just outside of the legs and the feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the bar back to the hips for the next rep.

The bar will start up high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down.  Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Stand.

THURSDAY 1.24.19

PROGRAM A

6 Rounds for Time

30 Double Unders
12 Push Up Renegade Rows
10 Shoot Throughs

RX Men: 35-40# DBs
RX Women: 20-25# DBs

RX + Men: 45-50# DBs
RX + Women: 30-35# DBs

Score: Total Time

Goal: Under 20 Min

NOTES:

Hello Shoulders!!

For this workout make sure you time your first round and assess if you have chosen the right number or sub for double unders - right weight for the renegade rows - and if you need to lower the number of shoot throughs etc.  If your first round takes you longer than 2:30 - change something up!!

The double unders shouldn't take longer than 45 sec to MAYBE a minute if you have a bad round.  If you need to lower to 20 reps that is great.  If you need to sub out the dubs in order to keep moving - our favorite options are dumbbell hop overs.  You may also do double reps of single unders.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  You will keep the belly tight.  Hands are on the dumbbells.  Go to the knees if you need to.

Chest and thighs touch the ground at the bottom.  Lock out completely at the top.

For the rows you will stay in the plank/top of the push up.  You will row one dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating very much.  Pull the dumbbell all of the way up for each rep then lower under control.

For the shoot thrus - you will place your hands on either some parallettes - 2 benches - 2 boxes - or whatever you can find.  You will lock out like you are in the top of a push up.  From here you will keep the belly tucked and arms locked.  Tuck the knees up high and swing the body through to the front.  From here you will find a straight body position by pushing the hips up and keeping belly tight.  Arms are still straight.  Then you will tuck the knees again and swing back through to the start position.

All of that = 1 rep.

Good subs for this are a tuck + hip up (see demo video). Or even 30 seconds of Mountain Climbers.

PROGRAM C

6 Rounds for Time

30 Double Unders
15 Supine Ring/Band or Bar Rows
10 Shoot Throughs

Score: Total Time

Goal: Under 20 Min

For this workout make sure you time your first round and assess if you have chosen the right number or sub for double unders - right angle for the ring or bar rows-  and if you need to lower the number of shoot throughs etc.  If your first round takes you longer than 2:30 - change something up!!

The double unders shouldn't take longer than 45 sec to MAYBE a minute if you have a bad round.  If you need to lower to 20 reps that is great.  If you need to sub out the dubs in order to keep moving - our favorite options are dumbbell hop overs.  You may also do double reps of single unders.

For the supine ring/band or bar rows - keep in mind that the more parallel you are to the ground - the more difficult these become.  If you can put the feet on the box and go parallel and get all 15 reps in less than 45 seconds are so - great.  If not it's ok to lower the feet a bit to give yourself more of an angle.  Make sure the arms are completely straight at the bottom and pull the chest all the way to the rings/band/bar at the top.

For the shoot thrus - you will place your hands on either some parallettes - 2 benches - 2 boxes - or whatever you can find.  You will lock out like you are in the top of a push up.  From here you will keep the belly tucked and arms locked.  Tuck the knees up high and swing the body through to the front.  From here you will find a straight body position by pushing the hips up and keeping belly tight.  Arms are still straight.  Then you will tuck the knees again and swing back through to the start position.

All of that = 1 rep.

Good subs for this are a tuck + hip up (see demo video). Or even 30 seconds of Mountain Climbers.

PROGRAM B

6 Rounds for Time

30 Double Unders
12 Bent Over Rows
10 Shoot Throughs

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: Under 20 Min

Hello Shoulders!!

For this workout make sure you time your first round and assess if you have chosen the right number or sub for double unders - right weight for the renegade rows - and if you need to lower the number of shoot throughs etc.  If your first round takes you longer than 2:30 - change something up!!

The double unders shouldn't take longer than 45 sec to MAYBE a minute if you have a bad round.  If you need to lower to 20 reps that is great.  If you need to sub out the dubs in order to keep moving - our favorite options are dumbbell hop overs.  You may also do double reps of single unders.

You will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

For the shoot thrus - you will place your hands on either some parallettes - 2 benches - 2 boxes - or whatever you can find.  You will lock out like you are in the top of a push up.  From here you will keep the belly tucked and arms locked.  Tuck the knees up high and swing the body through to the front.  From here you will find a straight body position by pushing the hips up and keeping belly tight.  Arms are still straight.  Then you will tuck the knees again and swing back through to the start position.

All of that = 1 rep.

Good subs for this are a tuck + hip up (see demo video). Or even 30 seconds of Mountain Climbers.