Thursday 08.11.2022

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Warm-up Drills
I. Run 400m or Row 2:00
II. ROMWOD: “Lower Body 20220809”
18:00 x 4 Drills/Poses
III. Mobility

Impact/Focus: Ring Competency & Double-unders
Work through the following intervals of holds & Double-under/Jumprope tasks.

4 Rounds of 2:00, Timer set to the following intervals:

:45 seconds for
Double-unders / Single-unders
:15 x Rest

:45 seconds for
L-sit Hold + Ring Support Hold
:15 x Rest


  • Clock set to :45 x :15, use the work intervals to complete skill tasks which will be assigned during the whiteboard brief.
  • An example would be work towards 75% of the best set number of reps for Jumprope Skills in a :45 second window before resting :15 seconds; move to the Rings next and complete :10 seconds of L-sit & :20 seconds of Ring Support.
  • Rest remaining time before restarting the next round with Jumprope work.

Post scores to comments.

“Windmills & Trebuchets”
12:00 AMRAP of
25 x Double-unders
10 x Left Arm DB Snatch (50/35lbs)
10 x Right Arm DB Snatch (50/35lbs)


  • Scaling will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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