MONDAY 28TH JANUARY 2019 - WORKOUT

 
 
 

For Time:

Buy In: 200 Single Under Skips

then 3 rounds of :

10 DB lunges 22.5/15kg (front rack single DB)

20 DB Snatch alternating arms 22.5/15kg

30 Tuck Crunches

Buy Out: 200 Single Under Skips

 

RX men = 2x15kg dumbbells

RX women = 2x10kg dumbbells

RX+= 100 Double Unders for Buy in/out and/or 2xdumbbells OH on lunges (22.5kg/15kg)

 

Movements:

Single Under Skips:

1 Rotation of the rope under your feet. Keep feet together and hands close to sides. Move your wrists rather than big arms swings. If you have Double Unders as a skill - use them! If you don't have a rope then it is small hops up and down.

Lunges:

Start with feet under hips. Hold the dumbbell in the front rack position with elbows pointed out in front of you. Take a big lunge forward, don't let knee track over toe and bring back knee down to touch floor. If this is a jumping lunge then aggressively drive through both feet into a jump landing on the opposite legs ready for the next rep!

DB Snatch:

Start with feet under hips. Take a big lunge forward, don't let knee track over toe and bring back knee down to touch floor. If this is a jumping lunge then aggressively drive through both feet into a jump landing on the opposite legs ready for the next rep!

Tuck Crunch:

To begin, lie down on the floor with your back pressed against the floor. Your arms should be lying across your sides with the palms facing down. Raise your hips/legs and shoulders up into a ball (tuck position) at the same time keeping your toes pointed and your bum squeezed. Extend legs straight together as torso descends back to floor but not losing tension in the middle (shoulders won't completely touch the floor nor will feet) repeat action keeping contraction for all the repetitions.

Sit-up:

Use an ab-mat, cushion or jumper to place under your lower back for support. Bring feet together in bent leg position. Lay down and bring your arms up overhead reaching for the floor. Rapidly extend upwards and bring your hands towards the front of your feet.

Scoring:

Note the total time it takes for you to complete all movements and then record your score on the Wodify App.

Hit the RX button if you complete the workout as written in the description, if not write the weight you used and any other scaling options.  If you performed double unders for the buy in and out and/or completed lunges with two dumbbells overhead (22.5kg/15kg) then don’t forget to hit the RX+ button.

Goal: Sub 15min

Top tips: Knee to floor for the lunges and use only one DB for this in a front rack position to chest. It is 10 lunges in total (5 each side). Try to do all rounds unbroken - the tuck crunches/sit-ups will get you eventually!