2024-05-02

• Overview: Dubstep is known for it's BPM range of 132-142, and if you're pacing properly, you'll become very familiar with this same tempo as you chip your way through each of 3 parts in today's conditioning. This one requires an ability to hold a higher heart rate for a long period of time without letting it get away from you.
• Double Unders: 4:00 or less.
• Run: 17:00 or less.
• Rope Climbs: 6:00 or less.
• Score: Time to complete work.

• Athletes should aim to find paces and breaking strategies on their double unders and rope climbs that allow them to maximize their recovery between reps/sets but that does not cause them to have to stop making progress or working to failure.
• The run should be done at about your 5k pace, meaning we aren't breaking any records here, we're holding a consistent and sustainable pace from the start to the finish.
• This workout requires both patience and some grit, be calculated in the beginning with hard but manageable paces so that you are able to find a consistent working pace on the rope climbs at the end.

DOUBLE UNDERS

• Reduce Reps
• 305 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• Time On Any Machine

2400M RUN

• Reduce Distance
• Time Cap
• 3000m Row
• 1900m Ski
• 4800m Bike
• 1800m Air Run

ROPE CLIMBS

• Reduce Height
• Reduce Reps
• 2 Lay to Stand Climb
• 3 Strict Pull-Ups = 1 Rope
• 4 Alternating Dumbbell Plank Rows = 1 Rope
• 5 Ring Rows = 1 Rope
• 5 Toes To Bar = 1 Rope

1 Round:
15 Double Unders
200m Run
1 Rope Climb