Tag Archives: Double Unders

DUs, Thrusters, Burpees, Pullups and Man Makers

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Spend 15 – 20 minutes working on handstands (Handstand Hold, Wall Walks, Plate Walks, Frog Stand, etc.)

Inspired by CF Invictus workout from Nov 22.

For time

  • 50 x Double Unders
  • 40 x Thrusters @ 20kg
  • 30 x Burpees
  • 20 x Pullups
  • 10 x Man Makers @ 14kg per hand
  • 20 x Pullups
  • 30 x Burpees
  • 40 x Thrusters
  • 50 x Double Unders

Results:  18:30

Strict Press and Rows then Push Press, Toes to Bar and Double Unders

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5 rounds of

  • 3 x Strict Press
  • Rest 30 seconds
  • 6-8 x Dumbbell Bent Rows @21kg
  • Rest 90 seconds

Then 3 rounds for time (taken from CF Invictus)

  • 10 x Push Press @ 115lbs
  • 20 x Toes to Bar
  • 40 x Double Unders

Results: For the push press 95-115-125-135-145lbs (only got two at 145lbs). For the metcon 9:29.

 

Barbell Rows and Dips then Deadlifts and Burpees

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Every 3 minutes for 15 minutes

  • 5 x Bent Barbell Rows
  • Rest 30 seconds
  • 8 x Weighted Dips @ 15kg

Then against a 10 minute running clock do

  • 100 x Double Unders

Immediately followed by AMRAP of

  • 3 x Deadlifts @ 195lbs
  • 6 x Bar Hop Burpees

Results:  For the Rows 95/105/110/115/125lbs.  For the metcon 8 rounds plus 3 reps.