Standard warm up, 8 Minutes to complete:
400m Run/Row or 1000m Bike, 5 forward PVC Rollouts, 5 reverse PVC rollouts, 15 PVC Overhead Squats, 5 Inch Worms + 2 Shoulder Taps at top and bottom, 20 Seal Jumping Jacks, 5 Piked Push-Ups, 5 Strict Chin-Ups, 15 second hollow body hold, 15 second arch body hold, practice kicking up to handstand in remaining time
AMRAP 20 of:
- 2 Strict Chin-Ups
- 4 Deficit Push-Ups (25s/45s)
- 8 KB Swings (24/32kg)
- 16 Double-Unders
Why Do This Workout? Improve your upper body pushing and pulling strength. Improve your glute and core health. And work on your double under technique. Here is your chance to demand more from yourself for your double unders. Instead of modifying to high jump single too quickly, let’s try to force some doubles today.
Duration and Feel: You should be in the realm of 8 to 12 rounds during this AMRAP 20. The movement scaling you choose should be challenging but you shouldn’t be slowed down much. For example, if you are really good at chin ups and want to add a DB between your feet, that’s fine as long as the 2 reps are still unbroken and you get them done fairly quick. Same goes for the others. The deficit push ups should be tough but should be unbroken.
Specific warm-up focus: Double under progression. Spend a little extra time getting the double unders right.
Scaling Options: Chin up to negatives to banded chin ups to ring rows. Less of a deficit for the push ups, then to normal push ups scales. Lighter KB for the swings. Doubles to high jumps singles, double rep little singles, or 8 cals on a machine.