Warmup
Time: 20
5 minutes Double-under practice
5 minute Row at smooth pace
5 minute Run at smooth pace
5 minute Overhead Squat technique
Part 1
Time: 20
Primary: Plumbing - Secondary: Electricity
Test Neurological & Core Endurance
OR
21-15-9
Double-unders (2x reps)
Toes-to-bar->Hanging Knee Raises
Overhead squat 95/65->75/55->45/35->PVC Pipe
Athletes should focus on keeping their Double-unders unbroken if testing “Annie”. Keeping calm and their movement consistent will allow for the best possible time. For the workout break up sets early on the TTB and OHS so that they don’t fall off too much in the later rounds.
Part 2
Time: 20
Primary: Ventilation - Secondary: Plumbing
In teams of 2:
3k row for time
Athletes should focus on consistent, fast strokes on the rower and keeping breathing consisten as well. They are allowed to break up the 3k however they want, but encourage 500m at a time, otherwise transition time becomes a factor.