Wednesday 12.28.2022

Posted in
Alyssa working some Double-under skills & drills, Yessssss!

Warm-up Drills
I. Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: Ring Dips & Jump Rope Skill Sharps
Complete the following Ring work & Double-under Skill training for the following intervals.

5 Rounds, on the 2:30 of
5,7 or 10 reps per round x Ring Dips
Double-under Skill Task (*see below)


  • Additional points of performance, range of motion objectives, and scaling will be covered during the whiteboard brief.
  • Scaled Movement Task options: Ring Support Holds & Scaled Dips, Push-ups + Static Hold of Core via L-sit or Plank holds.
  • Jump Rope Skill Tasks options: 1. 10,15,20,10 x Double-unders or 2. 3-6-9-12-9 after completing the Ring Dip workload.

Post scores to comments.

Complete for time

50-40-30-20-10 x Double-unders
25-20-15-10-5 x Push-ups
30-25-20-15-10 x Slamball


  • Athletes should scale the jump rope efforts to :90 to 2:00 for the biggest set;
  • additional guidance on navigating today for an efficacious yield on the Double-under/Jump Rope Skill sets.
  • Range of motion and additional points of performance will be covered during the whiteboard brief.
  • Rx+ 75-60-45-30-15 x Double-unders.

Post scores to comments.

Samy Daghir

Leave a Comment