Tag Archives: Double Unders

CF Invictus WOD from 4 Sept. Modified

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Dumbbell Lunge

3 x 20 @ 18kg per hand

Rest 1 minutes

Complete as many rounds as possible in 5 minutes of:

  • 20 x Double-Unders
  • 10 x Squats

Rest 1 minute

Complete as many rounds as possible in 5 minutes of:

  • 5 x Man-Makers @ 10kg per hand
  • 10 x Burpees

Rest 1 minute

Complete as many rounds as possible in 5 minutes of:

  • 5 x Toes to Bar
  • 10 x Push-Ups

Result:  Double unders still suck.  Set 1:  3 + 19  /  Set 2: 3  /  Set 3: 6

Note to self: Subbing Burpees for the Box Jumps in set 2 was dumb since a man maker is basically a burpee on steroids.

Bench Press, Reverse Rows and Deadlift

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Practice Double Unders

Take 15 minutes and try and perform 10 sets of 10 unbroken DUs.  Any sets under 10 don’t count.

Perform as many rounds as possible in 8 minutes of:

  • 8 x Reverse Rows
  • 6 x One Leg Deadlift per Leg with 24kg Kettle Bell
  • 3 x Body Weight Bench Press

Result:  Completed all DUs in 15 minutes.  It was good to have a goal when practicing and also not trying for max reps every time.  For part two: 6 Rounds.

One Arm Strength plus Metcon

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One Arm Dumbell Rows

  • 10 @ 12kg
    10 @ 14kg
    10-10-10 @ 16kg

One Arm Press

  • 5 @ 12kg
    5 @ 14kg
    5-5-5 @ 16kg

Run 1 mile followed by three rounds of:

  • 30 x Double Unders
  • 20 x American Kettlebell Swings
  • 10 x Bar Dips

Result:  19:12 for the Metcon part (1 mile in 7:18)

Full Core Workout – Pull In, Push Out, Twist

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Practice Double Unders

Weighted Pullups with hammer grip

3-3-3-3-3 (or max reps per set) @ 15kg

Perform as many rounds as possible in 12 minutes of

  • 12 x TRX Atomic Pushups
  • 10 x Kettlebell Swings @ 24kg
  • 8 x Russian Twist (over and back is one rep) @ 12kg