5 rounds for time of:
35 double-unders
200-meter run
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Stimulus and Strategy:
Today's workout is simple and effective. If it looks “too easy,” go faster. This is a short-to-moderate duration effort. If you can perform 35 double-unders in 2 minutes or less, do the workout as prescribed. Remember, on Friday we will be performing Open Workout 25.1 as the Workout of the Day. Moderate today’s effort accordingly.
Scaling:
Reduce the reps of the double-unders and the distance of the run.
To reduce the complexity of the double-unders, consider performing 2 minutes of double-under attempts or 35 single-unders.
In case of an injury or limitation, consider substituting the run with a 500/700-meter Echo bike, or a 200/250-meter row or ski erg. For the double-unders, consider jumping jacks or a low box step-up.
Intermediate option:
Same as Rx’d.
Beginner option:
4 rounds for time of:
35 single-unders
200-meter run
Coaching cues:
Focus on keeping your elbows and your hands close to your sides as you perform your double-unders. As these two points get further from the body, your rope gets shorter.
Resources:
The Double-Under
From the Archives: Running Technique
The Single-Under
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