In part 1, This is the second week of our 4-week Triple Threat strength cycle.  We will gradually increase weights following a structured percentage range with the goal of achieving new 3-rep maxes by the end of the cycle.

In part 2, This is a lightly loaded workout where we'll be accumulating many rounds. Keep your transitions quick, as there will be a lot of them in this workout! 

Score: Rounds + Reps

Intended Intensity: RPE 7-8

Target Loading: Light (35-45% of 1RM Push Press)

Fitness Attribute Improved: Aerobic Power [VO2 Max]

Target Score: 7-10 Rounds 

Push Press: Choose a barbell weight that you can complete unbroken in about 30 seconds.

Double Unders: Should be completed in less than 30 seconds.

Straight Line

A primary fault of the press is deviating from a straight bar path. The press is made exponentially more dificult if the athlete fails to pull the chin back in order to press straight off the shoulders. The most efficient way to get from point a to point b is a straight line, that's what we want to coach and encourage today.

Practice starting and stopping your double unders to ensure the transition is clean and quick. We want to step into our rope, pick it up quickly, start our reps quickly, and end by catching the rope under our toes after the last rep. Then set your rope down with the handles in the same place you picked them up from. 

This workout does not have any one movement that will slow you down the most, but the burpees are the easiest to waste time on. Be diligent about your pace on the burpees, and try not to waste time with unnecessary movement. If you are struggling to keep moving, take an extra breath at the top of each burpee rep.

PUSH PRESS

Reduce Loading/Reps
Sub Dumbbells (35/25)s
Strict Press
Push Jerk
Kipping Handstand Push-ups

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BURPEES

Same Calorie Row, Ski, or Bike Erg
Push-Ups 
No Push-Up Burpee
12 Mountain Climbers
12 Air Squats
Box Jumps
Shuttle Runs (1 rep = 10m)

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DOUBLE UNDERS

Reduce Reps
45 Single Unders
Plate Hops
0:30 Effort On Any Machine