Search
  • MikeMega

200916

Dubs Swing Sprint


Warmup

3:00 minutes of rope warmup. If doing Double Unders do a few unbroken sets. If you’re working on developing double under just this time for practice.

Then…

3 Rounds Not For Time

100m Run

10 PVC Passovers

10 PVC Deadlifts

3 Burpees

Garage(RX)

5 Rounds For Time

20 American Kettlebell Swings

50 Double Unders


Minimal

5 Rounds For Time

20 Backpack Swings

50 Double Unders

Description

At 3…2…1…Go! You will perform 20 Swings followed by 50 Double Unders or 100 Single Unders. That's one round. Your score is the time it takes to perform 5 rounds.


Weight

The weight for this workout should be moderate. We want you to move quickly through this.

Stimulus

The intended stimulus for this workout is a sprint. Get this done as fast and as safely possible.

Scales and Mods

The swings go all the way overhead. If you need to you can scale the swings to Russian style and just bring them to eye level.

The Double Unders scaled to Singles are at A 2 to 1 ratio.

Let's Get It!!!




347-762-3437

  • RSS

©2020 by RoadieFit.