Warm Up

5 Minutes Foam Roll and more soft tissue work (Your coach will help you)

5 Minutes Jumprope



  • A: 3 attempts at a max set of unbroken double unders 
  • B: Take 15-20 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.


One method may be to set up a circuit of several different movements and cycle through NOT for time. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”



3 Rounds For Time

  • 10 HR Push Ups
  • 20 Abmat Sit Ups
  • 30 Double Unders (90 singles)
  • 400m Run


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