DATE

2022/07/15 FREITAG Lessonplan

For time:
150 double-unders
30 KB box step-ups (35/53 lb) (20 in)
100 double-unders
20 KB box step-ups
50 double-unders
10 KB box step-ups

TIMECAP: 15:00

DYNAMIC WARM-UP | 7:00

1 set:
:40 single-unders
:10 rest
:40 alternating BW lunges
:10 rest
:40 KB farmers carry hold (20 seconds per arm)
:10 rest

1 set:
:40 double-unders
:10 rest
:40 alternating BW reverse lunges
:10 rest
:40 KB front-rack hold hold (20 seconds per arm)
:10 rest

1 set:
:40 double-unders
:10 rest
:40 alternating BW box step-ups
:10 rest

DOUBLE-UNDER PROGRESSION | 6:00
Jump in place (no rope)
Single-unders
Single-unders + high jump
Single-unders fast + single-under slow
Single-unders + double-under
Multiple double-unders Focus on wrist speed.

PRE-WORKOUT STRENGTH | 12:00
4 sets for load:
8 double-KB front rack squat
– Rest 1:00-1:30 between sets.