Tag Archives: Double Unders

Gymnastics and some Double Unders

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3 sets of

Then every 2 minutes until failure (taken from The Box Programming Instagram WOD)

  • 50 x Double Unders
  • 8-10-12-14… x Toes to Bar (add two reps per round)

Then 3 sets of L-Sit progressions (inspired by Achieve Fitness)

  • 3 x Double Leg Pike Lift over a Dumbbell (Over and Back is one Rep)
  • 3 x Single Leg Pike Lift (R+L=1 rep)
  • Repeat for 3 rounds

Results: Liked this workout, something very different from all the weight lifting. Metcon: 6 rounds plus 15 T2B (completed round of 16).

Full disclosure: I took a 45 minute conference call between the Metcon and the Pike Lifts, so was well recovered from all the Toes to Bar.

Knee Raises and Glute Bridges then DUs, T2B, DLs and BJO

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Take 10 minutes and work on Kettlebell Snatch.

Then EMOM for 12 minutes alternate

  • Even Minute – 8 x Weighted Knee Raises from Dip Station
  • Odd Minute – 8 x Weighted Glute Bridges

Then AMRAP in 12 minutes of

  • 50 x Double Unders
  • 25 x Toes to Bar
  • 25 x Deadlifts @ 185lbs
  • 25 x Box Jump Overs

Results: Glute Bridges 65-80-95-110-110-110lbs. Metcon 1 round plus 109 reps.

Filthy Fifty

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For time

  • 50 x Box Jumps
  • 50 x Pullups
  • 50 x Kettlebell Swings @ 24kg
  • 50 x Lunges
  • 50 x Knees to Elbow / TRX Knee Tucks
  • 50 x Push Press @ 45lbs
  • 50 x Wall Balls / Sandbag Thrusters
  • 50 x Burpees
  • 50 x Double Unders

Results: 24:11. Subbed the Knee Tucks and SB Thrusters for the K2E and Wall Balls. Dropped Back Extensions since don’t have the equipment.

Power Abs then Bench Press, Pushups, T2B and DUs

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Start with Kari Pierce Power Abs form March 26…

3 sets of

  • 3 x Weighted Knee Tucks @ 3kg
  • 3 x Russian Twist
  • Repeat for 3 rounds

For weighted Knee Tucks, hold a weight/medicine ball in hands and do standard knee tucks.

Every 2 minutes for 10 minutes

  • 3 x Bench Press

Then AMRAP in 15 minutes

  • 7 x Toes to Bar
  • 14 x Pushups
  • 28 x Double Unders

Results: Bench Press 135-155-185-205-215lbs. Metcon 9 rounds plus 15 reps.

Back Squats, Ring Pullups, Dumbbell Press, then KBS and DUs

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3 sets of

  • 3 x Back Squats (33X1 tempo)

Rest as needed between sets.

Then 5 rounds

  • 3 x L-Sit Ring Pullups
  • Rest 30 seconds
  • 10 x Seated Alternating Dumbbell Press @ 18kg
  • Rest 90 seconds

For the Dumbbell Press sit on a bench and hold Dumbbells at shoulders, press one at a time for a total of 10 reps.

Then for time 10-20-30-40-30-20-10 of

  • Kettlebell Swings @ 24kg
  • Between each set do 30 x Double Unders

Results: Back Squats 135-165-185lbs. Metcon 9:26.