• RoadieFit



3:00 Rope Warm-Up


2 rounds

:30 Sec High Knees

:30 Sec Heel Taps

:30 Air Squats

:30 Plank Hold


3 Rounds For Time

800m Run

60 Double Unders

30 Sit-Ups


At 3…2…1…Go! You will start with an 800 meter Run. When you get back you will complete 60 Double Unders then 30 Sit-Ups. That’s one round. Your score is the time it takes to complete 3 rounds.


The intended stimulus for this workout is close to a sprint but the volume of the workout says not today! For most of us mere mortals to sprint, this would kill us. So find yourself a fast pace (for you) that you can hold onto and hold on for tear life. Be careful not to redline with the rope. It's really easy to forget to breathe and let your heart rate go to full rage.

Scales and Mods

Double Unders can be modified to Single Unders at a 3:1 Ratio. Or you can do lateral hops over something low.

Sit-Ups can be modified to crunches.

Do Work.

Let's Get It!!!

9 views0 comments

Recent Posts

See All


  • RSS

©2020 by RoadieFit.