• RoadieFit



4 Minute AMRAP 10 Inch Worms 5 Push-ups :30 High Knees



3 Rounds For Time

50 Double Unders/ 100 Single Unders

20 Ring Dips


3 Rounds For Time

100 Lateral Hop Over Hat

20 Chair Dips


3 Rounds For Time 50 Double Unders

20 Ring Dips


Double Unders

If you aren't proficient in Double Unders(dubs) go ahead and scale down to Single Unders and double the reps. The goal of this workout is to keep moving in big chunks. We don't want you to be doing 3 dubs at a time, that will completely change the stimulus of this workout.

If that is the case, when you get done with this workout, or when you wake up tomorrow morning, work on your Double Unders for 20 minutes at least 3 days a week until you start to knock out some bigger sets. Even the act of practicing and learning Double Unders is a great workout. We highly recommend it. Here's one of many how-to videos with some great tips.

Ring Dips

If you don't have rings to do your dips go ahead and scale down to Box Dips. If you don't have a box scale down to Chair Dips. Make sure you're going down to the correct depth on these Dips. It counts when the tricep part of your arm is parallel with the ground and then at the top, you're at full lockout with your elbows.

It's very easy to start cutting corners on these without knowing it. You should be almost out of breath from the Double Unders you just did so make sure you slow down and get some good reps in. Don't waste 'em. Dips are a beautiful thing.

Enjoy this nice little couplet. This shouldn't take too long if you scale and modify correctly.

Like always, everything in blue above are links to demo videos and we're always here for any questions or concerns.

Have fun. Stay safe.

Let's get it!!!

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