5 Rounds For Time: 

900/800 Meter Bike Erg 

60 Double Unders 

30 AbMat Sit-ups 

Rest 1 Minute Between Rounds


10 Rounds For Time:

3 Bar Muscle-ups

10 GHD Sit-ups

20 Crossover Single-unders

OPEN Athletes: Regular Double-unders


  • Workout brief: https://youtu.be/LUP_TvwGqzk
  • Resource Links:  CompTrain Gym Resource Drive
  • Today's piece is bit of a sneaky leg burner. Managing quad fatigue and breathing come into play quickly, as 1 minute of rest goes by faster than you may like! Can you hold onto your starting pace across all 5 rounds?
  • Score | Total time to complete work including rest.
  • Bike | 2:00 or less
  • Double Unders | :60 or less
  • Sit ups | :60 or less

The One | Teaching Focus
  • Wrist speed 
  • Since we have a high volume of jump rope today, we want to emphasize wrist speed. The focus is not to spin the rope harder, but to spin the handles faster. Throughout the warm up and workout athletes will have a lot of time to focus on this and improve either their single unders or double unders. 


900M Bike

  • Reduce Distance
  • 1:45 Time Cap
  • 450m Row 
  • 360m Ski 
  • 350m Run 
  • 270m Air Run

Double Unders

  • Reduce volume
  • 90 Single Unders
  • Plate Hops
  • Reps of Singles & Doubles (Mix of Both)
  • 1:00 Time On Any Machine

Abmat Sit ups

  • Reduce volume
  • 1:00 Plank Hold

  • If you’re short on bikes today and need to accommodate a large class, you can pair athletes up and have them share a bike. You can start one athlete on the bike and one athlete on the sit-up and double under couplet. Since the combined time targets for the double unders and sit ups should be similar to the total time on the bike this should work well. 


Whiteboard Brief (3 Minutes) (0-3)
  • Refer to coaches stimulus notes
General Warm Up (6 Minutes) (3-9)

Tabata Flow (:20 on / :10 off)

  • Get out AbMats 
  • 3 Rounds 
  • Bike
  • Abmat sit ups 
  • Alternating lunge to knee pull 
  • Quick ups 
  • Single unders 

Specific Warm Up (12 Minutes) (9-21)

Double unders | tell, show, do, check 

  • Establish position 
  • Hold the handles of the jump rope with a relaxed grip.
  • The grip should be towards the end of the handles, allowing for better control and wrist movement.
  • Keep the elbows close to the body, pointing downward.
  • Hands should be slightly in front of the body so that you can see them in your peripheral vision while looking forward. 
  • Emphasize positioning and wrist speed throughout each drill
  • :20 High Singles
  1. Focus on  timing wrist speed
  • :20 Fast Singles:
  1. Focus on wrist rotation and quicken the pace of the jump rope
  • :20 Alternating Feet:
  1. Focus on enhance footwork and coordination.
  • :20 Single-Single-High Single
  1. Focus on controlling the cadence and wrist speed 
  • :20 Single-Single-Double
  1. Focus on speeding up the wrist for the double 
  • :60 Practice 


  • :20 easy effort
  1. Check 1km/split on screen 
  • :20 moderate effort 
  1. 1km/split should drop
  • :20 workout effort 

Primer (6 Minutes) (21-27)
  • Practice Round
  1. 500m Bike 
  2. 20 Double unders 
  3. 10 Abmat sit ups 
  • Break
  • Workout adjustments if needed

Workout (30 Minutes (27-57)

Look For 

  • Double Under | Continue to look for good positioning. Athletes hands should be down and slightly in front of them. Cue athletes to spin quick with the wrists. Cue athletes to jump straight up and keep from tucking or piking their feet. | 
  • Abmat sit ups | Full range of motion. Cue athletes to touch their upper back to the ground and then to make sure their shoulders are passing through their hips each rep. 

Post Workout Clean Up & Chat (57-60)


Home Workout  [DBs & jump rope]

5 Rounds For Time: 

400m Run

60 Double Unders 

30 AbMat Sit-ups 

Rest 1 Minute Between Rounds


“The soul is like a bowl of water.” - Epictetus

It’s ok to get ruffled sometimes.We are indeed human, and we will get emotional too.

The analogy that Epictetus depicts for us is that even though we can be rocked, knocked around, shaken… through disciplined stillness, we can always find emotional stability. The visual is quite relatable: a bowl of water, disturbed from some event, has ripples running throughout it. It’s not at rest.

But with disciplined focus and effort, we can regain stillness. Often faster than we think.In the moments where we are most shaken, remind ourselves of this visual. No matter how bad things get, everything is recoverable.

After Party

4 Rounds

25 Banded goodmornings

10 Strict hanging leg raises