10 Rounds For Time:

30 Double Unders

15 Pull-ups

30 Air Squats

100 Meter Sprint

*Switch After Full Rounds (5 Each)

Time Cap: 35 Minutes

For the Coach

  • Stimulus 
  • Workout brief: https://youtu.be/vLK3Jry31Js
  • Resource links: 
  • In today’s workout we’re looking to move fast with a 1:1 work to rest ratio. A true test of our fitness won’t just be how quickly we can complete today’s rounds, but how consistent our round times are throughout the whole workout. Start fast, stay fast, finish fast. 
  • Double Unders. :30. Unbroken. 
  • Pull ups. :60 or less.. 2 sets or less. 
  • Air squats: 60 or less.
  • Run. :30. Fast/aggressive pace. 
  • Total round time: 3 minutes or less

  • Teaching Focus 
  • Pacing
  • Encourage athletes to record their individual round times and maintain a consistent pace throughout the entire workout. Fitness is developed and tested by our ability to work near maximal effort, recover quickly, and do it again. Today is a great chance to educate athletes and challenge them specifically in this way. 

  • Through Line 
  • Feet 
  • In the DU: keep the feet stacked under the ankles, knees, hips, and shoulders.
  • In the pull ups: Move the heels back behind the bar quickly in your kip swing 
  • In the air squat: Keep the weight rooted in the heels and drive through them as you stand in each rep
  • On the run: keep your strike under your center of mass, not out in front of you.

  • Modifications
  • Double under
  • Reduce volume 
  • Single unders
  • Plate/line hops
  • Ski 
  • Pull up 
  • Reduce volume 
  • Jumping w/ controlled negative
  • Ring row 
  • Air squat 
  • Reduce volume 
  • Squat to target 
  • Run 
  • Reduce distance
  • Sub machine 

  • Logistics
  • If you end up with an odd number you can provide an individual version where they will rest the same amount of time it took them to complete the round. Or you can create a team of 3 and have one person “ghost” another. 

Lesson Plan

  • Whiteboard Brief (00-03)
  • General Warm Up (03-09)
  • General flow 
  • One partner runs 200m while one works works, then switch 
  • :10 dead hang + 5 air squats 
  • :10 dead hang +  10 singles  
  • Athletes should aim to finish two rounds before their partner returns on the run
  • :20 Bounding singles
  • Focus, slow jump and controlled rope.
  • :20 Double unders or workout movement 

  • Specific Warm Up  (09-14)
  • :20 Scap retraction (rig or rings) 
  • :20 Kip swings 
  • Focus: Move the bar forward and backward using the shoulders and lats
  • :20 Full pull up or workout modification 
  • Focus: Push away from the bar at the top of the pull up to initiate the kip swing of the next rep. 

  • Primer (14-20)
  • Practice Round 
  • 10 double unders
  • 5 pull ups
  • 10 air squats
  • 100m sprint 
  • Each, partner 1 runs through all, then partner 2 starts after the tag-in
  • Goal finish time 2:00-2:20
  • Break
  • Workout adjustments if needed 
  • Workout (20-55)
  • Look for 
  • Double unders 
  • Post Workout Clean Up & Chat (55-60)

Additional Elements 

  • Home Workout  [DBs & jump rope]

10 Rounds For Time:

30 Double Unders

15 Double DB row 

30 Air Squats

100 Meter Sprint

*Switch After Full Rounds (5 Each). Rest 1:1 if completing alone. 

Time Cap: 35 Minutes

  • Mindset 

“Let character be your loudest statement.”The chef puts on an apron. The accountant brings a suitcase. The football player wears shoulder pads and a helmet. These are all identifiables that may come to mind when thinking of those individuals.What are yours? Are they materials, or is it something else? Let character be what defines you.Humble, Hungry, Unshakeable.

  • After Party 

3 Sets:

8 bulgarian split squats each leg

16 alternating weighted reverse lunges