Tag: double unders wod

MW WOD – TUESDAY 26.07.22 – “BLUE EYES”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms


Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
10 minute to work on Double Unders

Accumulate:
30 DB Windmill
30 DB Turkish Get Up

CONDITIONING
“BLUE EYES”

AMRAP 12
50 Double Unders
40 mt Plate Push (4x10mt section unbroken) #20/10
add 5 double unders every round

Score is total Double Unders

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MW WOD – SATURDAY WOD 23.07.22 “ 8 BALL IN THE HOLE”

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Overhead Plate Reverse Lunges #10/5

Set 3
200 mt Run (Fast pace)
20 Burpees
20 Push Press (empty barbell)

Set 4
200 mt Run (Fast pace)
10 Thrusters #50% workout weight
6 Squat Clean

MOBILITY & SKILLS
Clean Warm Up

CONDITIONING
“8 BALL IN THE HOLE”

EMOM 8
Minute 1 – Max Cal Row
Minute 2 – 10 Thrusters #62/43

Then:

AMRAP 8 Min
20 Wall Ball
250 mt Row
20/14 Sand Bag Pull Through #25
50 Double Unders

Then

EMOM 8 Min
Minute 1 – Max Calorie Ski Erg
Minute 2 – 8 Clusters #62/43

Then

In a 8 minute windows
40 Wall Ball
500 mt Row
Max Double Unders in Remaning Time

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MGW WOD -WEDNESDAY 29.06.22 – “PERMISSION”

MOBILITY & WARM UP

AMRAP 8:
:20 Double Unders or Single Unders
20 Mountain Climbers
5 Kip Swings.
10 V-Ups
5 Kip Swings

SKILLS & SPECIFIC WARM UP
KB Swing – Kipping – Toes To Bar

Set 1
:20 Kip Swing + Knees Above Hips
:20 High Knees
:30 Ring Rows
Set 2
:20 Knees-to-Chest or Armpits
:20 Butt Kickers
:30 Jumping Pull-ups
Set 3
:20 Toes-to-Bar or Scaling option
:20 Air Squats
:30 Pull-ups or Scaling option

CONDITIONING

“PERMISSION”

For Time:
800m Run
40 KB Swings
80 Double Unders
600m Run
30 Toes to Bar
60 Double Unders
400m Run
20 KB Swings
40 Double Unders
200m Run
10 Toes to Bar
20 Double Unders

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MG WOD – SATURDAY PARTNER WOD 25.06.22 “ MULTIPLE SPLIT”

MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run

MOBILITY & SKILLS
Double Under

CONDITIONING
“MULTIPLE SPLIT”

Every 10 minutes for 40 minutes
1000m Row (split every 250m)
50 Double Unders (split every 25)
25 Burpees Over The Row (spit every 5)
If that’s too much work for you to get done in 9 minutes, stop at that mark and get a minute rest before going again

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MW WOD -WEDNESDAY 21.06.22 – “OH MY DARLING CLEMENTINE”

WARM UP

Set 1
10 Double Unders/20 Single Unders + 100mt easy run
10 Deadlift (Barbell)

Set 2:
10 Double Unders/20 Single Unders + 100mt moderate run
10 Deadlift #50%BW

Set 3:
10 Double Unders/20 Single Unders + 100mt fast run
10 Deadlift; Add #75%BW

Set 4:
10 Double Unders/20 Single Unders + 100mt fastest run
5 Deadlift; #85%BW

Set 5:
10 Double Unders/20 Single Unders + 200mt run ( workout pace )
5 Deadlift; # 90% BW

SKILLS & SPECIFIC WARM UP
Double Unders

EMOM 10:
Odd- Build Up for 3 Hang Power Cleans
Even- :20 Double Under or Single Under Practice

CONDITIONING
“OH MY DARLING CLEMENTINE”
75-60-45-30-15
Double Under
35-28-21-14-7
Deadlift #BW
Every Round 200 mt Run

Scaled


“OH MY DARLING CLEMENTINE”
75-60-45-30-15
Single Under
35-28-21-14-7
Deadlift #0.7 BW
Every Round 200 mt Run

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MGW WOD – SATURDAY PARTNER WOD 18.06.22 “EVA STRONG”

MOBILITY & WARM UP

3 Rounds
200 mt Jog
25 Single Under
10 Alt. Leg V-Up
10 Kip to Swing
10 Single Arm Dumbbell High Pull (each arm)
10 Single Arm Dumbbell Press (each arm)

SKILLS & SPECIFIC WARM UP
Build to Clean and Jerk weight.

CONDITIONING

“EVA STRONG”
Partner Workout
5 Rounds for time:
24 Double unders (each, at the same time)
19 Toes to bar (split)
2 Clean and jerks #70/52 (split)
400m Run (each, at the same time)

Time Cap 25 min

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MGW WOD – SATURDAY CHALLENGE DAY WOD 04.06.22 “SCARIE CHIPPER”

MOBILITY & WARM UP

Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges

Set 2
200 mt Run (Moderate pace)
20 Mountain Climbers
20 Alternating Reverse Lunges

Set 3
200 mt Run (Fast pace)
20 Double Unders
20 Down Under & High Jump

MOBILITY & SKILLS
Clean Warm up – Thrusters

EMOM 9′
1- 30 Double Unders
2- 7 Thrusters Athletes should build up heavier than the weight they plan to use in
the workout.
3- 5 Clean

CONDITIONING
“SCARIE CIPPER”

For Time
100 Double Unders
21 Thrusters
15 Clean
100 Double Unders
15 Clean
21 Thrusters
100 Double Unders

Every Minute on The Minute, perform 3 Bar Facing Burpees

At minute 0, start with 3 Facing Bar Burpees

Choose a weight thath’s challenging to do unbroken set of 21 Thrusters with:

60/43 – 52/35 – 42/30 – 35/25

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M WOD – THANKS GOD IT’S FRIDAY 10.09.21 – “RUN & JUMP”

WARM UP
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog

SKILLS & SPECIFIC WARM UP
Double Under – Running Warm Up

Set 1
Run 100m in :30 (4:00 pace)
:30 Double Unders or Triple Unders
Set 2
Run 100m in :27 (3:36 pace)
:30 Double Unders or Triple Unders
Set 3
Run 100m in :25 (3:20 pace)
:30 Double Unders or Triple Unders
Set 4
Run 100m in :23 (3:04 pace)
:30 Double Unders or Triple Unders

CONDITIONING
“RUN & JUMP“

4 x 4:30 Rounds For Reps:
800m Run
In remaining time complete
as many double unders as
possible

Rest 1:30 between Rounds

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M WOD – TUESDAY 29.03.22 – “LESS IS BETTER“

MOBILITY & WARM UP

AMRAP 8
10 Alternating Spiderman Stretch
10 Leg Swings (across body) / Leg
10 Good Morning + Jump
20 Double Unders or Single Unders

SKILLS & SPECIFIC WARM UP

Set 1
15 Pulls on the rower (Easy pace)
Athletes should identify their
500m number and their strokes per minute on their monitor

Set 2
15-18 Strokes per minute pace, notice your /500m.

Set 3
18-20 Strokes per minute pace, notice your /500m.


Set 4
At 25 or fewer Strokes per minute pace, notice your /500m.

CONDITIONING
“LESS IS BETTER“

5 Rounds For Time in a 20 min time cap
500/350m Row

After each row, perform
2 double unders for each
row pull taken to complete
500/350m

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MW WOD -TUESDAY 05.04.22 – “THE ODER COUPLET”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms


Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
Burgener warm up – DB Snatch

On a 6:00 Clock
DB Windmills
DB Single-Arm Overhead
Squat

Set 1:
:20 Alternating Reverse Lunge + High Knee
Rest :10
:20 Single Unders
Rest :10
Set 2:
:20 Walking Lunges
Rest :10
:20 Double Unders or Attempts
Rest :10
Set 3-4:
:20 Overhead Walking Lunges (increase weight each set)
Rest :10
:20 Double Unders or Triple Under Attempts
Rest :10

CONDITIONING
“THE ODER COUPLET”

5 Round For Time:
50 Double Unders
20m Single-Arm Overhead
Walking Lunges #22.5/15

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