Tag Archives: Double Unders

Cleans and Double Unders

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5 rounds of the following complex, increase weight per round

  • 3 x Hang Power Clean
  • 3 x Front Squat

Then taken from CF New England WOD from Feb 10, 2020.

Take 15 minutes and work up to a

  • 1 x Hang Squat Clean

Then AMRAP in 10 minutes

  • Round 1 – 30 x Double Unders + 1 x Hang Squat Clean @ 85% of 1RM from above
  • Round 2 – 30 x Double Unders + 2 x Hang Squat Clean
  • Round 3 – 30 x Double Unders + 3 x Hang Squat Clean
  • Etc. adding one Hang Squat Snatch per round until time is finished

Results: First Part – 65-80-95-110-115lbs. Second Part – 115-125-135-145-155-160lbs (new 1RM). Metcon – Used 135lbs 6 rounds plus 30 reps. All DU rounds unbroken.

Overhead Squats then DUs, T2B and Squat Snach

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3 rounds of Sots Presses

  • 2 x Standing Sots Press @ 45lbs (empty bar)
  • 2 x Half Squat Sots Press @ 45lbs
  • 2 x Full Squat Sots Press @ PVC Pipe

Raise heels with some 5kg plates if necessary.

Then 3 rounds of

  • 5 x Overhead Squats @ 45lbs

Then still with an empty bar complete 3 rounds of

Then 5 rounds of

  • 5 x Overhead Squat @ 75lbs

Then AMRAP in 15 minutes of

  • 60 x Double Unders
  • 20 x Toes to Bar
  • 10 x Squat Snatch @ 65lbs

Results: Sots presses worked OK. An empty bar was too hard in a full squat position so switched to a PVC Pipe. For the AMRAP 3 rounds plus 7 reps. Squat Snatches were OK, but took a lot of concentration. Was able to get in 5 reps unbroken most of the time once I got the rhythm.

Power Cleans and Pullups then Double Unders, Power Cleans, and Pullups

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A modified CF New England WOD to compliment the workout from last Thrusday.

6 rounds of

  • 3 x Power Clean
  • Rest 30 Seconds
  • 3 x Weighted Pullups @ 30lbs
  • Rest 2 minutes

Then AMRAP in 15 minutes of

  • 30 x Double Unders
  • 10 x Hang Power Cleans @ 85lbs
  • 30 x Double Unders
  • 10 x Pullups

Results: Power Cleans 115-125-135-140-145lbs. AMRAP 5 rounds plus 38 reps.

RFE Split Squat and Rows then Row, DUs and KBS

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3 rounds alternating sets, complete all reps with one leg then switch to other leg

  • 5 x Rear Foot Elevated Split Squat (aka Bulgarian Squat) @ 95lbs
  • 5 x Bent Rows (with foot still on Bench) @ 95lbs
  • Switch to other leg, rest as needed between legs and sets

I used a 95lbs barbell but could be subbed for 20kg dumbbells. Be warned that the metcon works the forearms a lot so save your grip.

Then 5 rounds for time (20 minute time cap)

  • Row 500m
  • 40 x Double Unders
  • 20 x Kettlebell Swings @ 32kg

Results: Metcon 4 rounds plus 500m. Not a bad workout for having made it up on my own this time.