5 rounds for time of:
400-meter run
75 double-unders
Post time to comments.
Stimulus and Strategy:
Today’s workout is a monostructural couplet. Push the pace on the run and try to maintain consistent sets of double-unders. Try to finish each set of double-unders in 2 minutes or less. Advanced athletes should try to maintain unbroken sets. Expect this workout to test your lungs and your ability to tackle a neurologically demanding movement — the double-under — when you are tired.
Scaling:
Reduce the distance of the run. Reduce the reps of the double-unders.
To reduce the complexity of the double-unders, perform attempts for 1 minute.
In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the double-unders, perform single-unders, lateral hops, or penguin taps.
Intermediate option / 5 rounds for time of:
400-meter run
35-40 double-unders or 1 minute of double-under attempts
Beginner option / 4 rounds for time of:
200-meter run
50 single-unders or 1 minute of double-under attempts