WARM-UP -
Crossover Symmetry or
Banded 7’s + Hip Halo
-into-
3 sets
5 Down Dog to Seal
5 Russian Kettlebell Swings
5 Goblet Squats
10 Box Step Ups (low)
WORKOUT PREP -
2 sets:
2 Goblet Squats
2 Kettlebell Swings
2 Step Ups
2 Box Jumps
*Build in weight and height
WORKOUT - Yu-Gi-Oh
Freedom (RX’d)
2 rounds
30 Kettlebell Goblet Squats
(53/35)
30 Step Ups (24/20)
30 Kettlebell Swings (53/35)
30 Box Jumps (24/20) (OR
Step Ups holding KB)
(KG conv: 24/16 KB)
** Athletes can choose
between unweighted box
jumps or step-ups holding
the KB in any fashion.
SKILLS AND DRILLS
Double-Unders: Week 4 Day 1
Single-Double-Single-Double
Now we’re going to work
on decreasing the number
of single-unders between
double-under reps. Your goal
in this phase is to find the
rhythm of ‘single-double,
single-double, single-
double...’
Goal Workout: complete 20
single-double reps, unbroken
Once you can complete this
workout, move on to phase 5.
Note: MANY people get
stuck here. It’s easy to think
that this is “good enough”
because you can finish some
double-under workouts with
this method. Please do not
stay here! The goal is to be
able to do unbroken double
unders, so you need to make
sure you continue with the
double under progression all
the way to the end
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch/side
1 min Hand Smash w/
lacrosse ball (each side)