Tag Archives: Double Unders

Dumbell Press and Pullups then Snatches, Dips and Double Unders

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EMOM for 12 minutes

  • Even Minute – 5 x Seated Dumbbell Press @ 16kg per Hand
  • Odd Minute – 5 x Strict Pullups

Then AMRAP in 12 minutes

  • 5 x Power Snatch @ 75lbs
  • 10 x Dips
  • 50 x Double Unders

Results:  For the metcon 5 rounds plus 12 reps.

Bench Press and Rows then Thrusters, Double Unders and Pullups

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Not for time do 5 rounds of

  • 5 x Bench Press
  • Rest 30 seconds
  • 6 x Dumbell Rows with Both Hands @ 18kg per hand
  • Rest 90 seconds

Then 6 rounds for time of

  • 36 x Double Unders
  • 18 x Thrusters with empty bar
  • 9 x Pullups

Results:   Bench press 115/135/155/185/195lbs.  For the metcon a very hard 12:11.

Fight Gone Bad

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Warm up with 1k Run

Then for total reps, 3 rounds of

  • 60 seconds Sandbag Thruster+ @ 30lbs (Wallballs @ 9kg if you have a Wall and a Ball)
  • 60 seconds Sumo Deadlift Highpulls @ 65lbs
  • 60 seconds Box Jumps
  • 60 seconds Push Press @ 65lbs
  • 60 seconds Double Unders
  • 60 seconds rest

EMOM for 10 minutes alternate

  • Even minute –  5 x Barbell Rollouts @ 135lbs
  • Odd Minute – 10 x TRX Knee Tucks / TRX Pike Press

Results:  For the Sandbag Thrusters included a toss at the top so it was more like a Wallball.  The standard I used was that the sandbag must completely leave my hand at the top of the thruster. For the metcon completed 140-140-115 reps per round for a total of 395 reps.  For the EMOM did 3 rounds of knee tucks then 2 rounds of pike presses.

Bench Press and Lunges then 2016 Team Series Event 2 WOD (scaled)

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Do 5 rounds of

  • 5 x Bench Press @ 165lbs
  • Rest 20 seconds
  • 15m/50ft Walking Lunges @ 21kg per hand
  • Rest 2 minutes

Then AMRAP in 12 minutes of

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

Results:  Nice workout.  For the AMRAP double unders were working so ended up with 1 round plus 112 reps.

Strict Press and Pullups then TRX Atomic Pushups and Rows, Russian Twists and Box Jump Overs

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Not for time do 6 rounds of Strict Press with the following rep scheme increasing weight per round. Between each set do 50 Double Unders then rest 2 minutes before starting the next set.

  • 5 – 5 – 2 – 2 – 1 – 1

For time

  • 50 x TRX Atomic Pushups
  • 50 x TRX Reverse Rows (place feet where you can do the first 10-15 unbroken)
  • 50 x Russian Twists @ 12kg
  • 50 x Box Jump Overs

Results:  For the strict press 95/115/135/145/150/155 (new 1RM).  For the metcon finished in 13:20.  Started the reverse rows with feet on a bench but after 25 reps moved to the floor.