Tag Archives: Double Unders

Sumo Deadlift Highpull and Double Unders

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5 sets of

Then 3 rounds of Sumo Deadlift Highpull, concentrating on form

  • 10 x SDLHP

Then 2 rounds of SDLHP to work up to the weight for the next round

  • 3 x SDLHP

Then AMRAP in 6 minutes of

  • 30 x Double Unders
  • 3 x SDLHP

Results:  For the deadlifts 115-145-165-185-200lbs.  SDLHP warm up 45-65-80 then 95-110lbs.  Metcon 6 rounds plus 22 reps with SDLHP @ 110lbs/50kg.

Back Sqats and Pullups then Squats, DB Cleans, Pullups and Double Unders

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5 rounds

  • 6 x Back Squats
  • Rest 30 Seconds
  • 3 x Ring Pullups (with false grip if possible)
  • Rest 90 seconds

3 rounds for time

  • 21 x Goblet Squats @ 16kg
  • 15 x Dumbbell Ground to Overhead @ 16kg per hand
  • 9 x Pullups
  • 40 x Double Unders

Results. Back Squat 115-135-155-170-195.  Metcon 11:26 (I originally thought 6 rounds would be good, but dropped it to 3 when I felt how hard it was… keep going if you feel it is too easy 🙂 ).

Front Squats and Toes to Bar then DUs, Front Squats and Power Cleans

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Every 2 minutes for 20 minutes alternate

  • Odd rounds – 4 x Front Squats
  • Even rounds  – 5 x Strict Toes to Bar

Then 5 rounds for time

  • 21 x Double Unders
  • 15 x Front Squat @ 95lbs
  • 9 x Power Cleans @ 95lbs

Results: Front Squats 115-135-155-170-185lbs.  AMRAP 13:18.

Back Squats then Row, Double Unders and Ring Dips

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Three sets of

  • 8 x Back Squats @ Bodyweight
  • Rest 3 minutes

Then set the clock for 3, 5 minute rounds and against each 5 minute running clock

  • Row 10 calories (adjust so it takes about 90 seoncds)
  • 50 x Double Unders
  • 20 x Ring Dips
  • Rest in remaining time

Record time to complete all reps in each round.

Results: Used 165lbs for the Back Squats.  Metcon 3:45, 4:10, 4:45.