2024-09-17

• Overview: This is a repeat workout from 9/30/22. Athletes will partition these reps and complete these movements in any order they would like.
• Double Unders: Reps should take less than 5:00 total.
• Run: The total distance should take less than 20:00 total.
• Toes To Bar: Reps should take less than 5:00 total.
• Score: Total time. If you get time capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.

• This workout can be broken up in many different ways, get creative if you'd like to! But whatever game plan we go with, we should be able to be moving at all times. If something starts to break down or slow down, drop it and move on to another movement. We aren't restricted and can change the plan as needed at any point.

A few of options to think about...

* Divide the work into consistent rounds (4 Rounds, 10 Rounds, etc.)
* Alternate between sets of double unders and toes to bar until all of that work is done and finish with the 2 mile run
* Alternate between double unders and toes to bar until your toes to bar start to break down, complete a 1 mile run, then come back to the double unders and toes to bar until the work is done, then complete the second mile.
* Start with a run and finish with a run

• Something to note is that you will always be making forward progress on the the run. The two stations that could potentially stop forward progress are the toes to bar and the double unders.
• If toes to bar tend to be a movement that breaks down early, smaller sets are probably the best way to go from the start.

DOUBLE UNDERS

• Reduce Reps
• 450 Single Unders
• Plate Hops
• 300 Reps of Singles & Doubles (Mix of Both)
• 900 Total Meters on Ski Erg
• 4:00 Accumulated On Any Machine

2 MILE RUN

• 3200/2400m Ski
• 4000/3200m Row
• 8000/6400m Bike
• 200/160 Calorie Echo/Assault
• 16:00 Time Accumulated on Air Runner/Treadmill

TOES TO BAR

• Reduce Reps
• Kipping Toes To As High As Possible
• Kipping Knees To Chest
• Sit-Ups/Hollow Rocks
• V-Ups/Alternating V-Ups

1 Round:
15 Double Unders
200m Run
5 Toes to Bar

* Push the pace, get your heartrate up and feel what these movements are going to feel like back to back