WARM-UP -
2:00 Jump Rope
-into-
8 min AMRAP
5 GHD Sit Ups to Parallel (or
6 alternating v-ups)
10 Step Ups
10 Russian Kettlebell Swings
10 Bird Dogs
WORKOUT PREP -
2 sets:
4 GHD’s (or v-ups)
2 Box Jumps
4 Kettlebell Swings
WORKOUT - Michelangelo
Freedom (RX’d)
10 min AMRAP
20 GHD Sit Ups (Or V-Ups)
20 Box Jump (24/20)
20 Kettlebell Swings (53/35)
-rest 5:00-
5 min AMRAP
10 GHD Sit Ups (Or V-Ups)
10 Box Jump (24/20)
10 Kettlebell Swings (53/35)
(KG conv: 24/16 KB)
SKILLS AND DRILLS
Double-Unders: Week 5 Day 1
Stringing Double-Unders
You’re now ready to start
stringing double-unders!
Start small, with a goal of
just two unbroken. Think
about landing and quickly
rebounding into your next
jump. Having minimal time
on the floor is key.
Once you’ve mastered two
reps, shoot for 3, then 4, then
5...keep going!
Goal Workout:
- Max reps of unbroken
double-unders.
- Track your best score of
the day.
- Then, set a goal to beat
your last number the next
time you practice.
Advanced: max unbroken
cross-overs
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose