May 2nd


Download the week


3 Rounds:

80 Double Unders 

800 Meter Run

3 Rope Climbs (15') 

Time Cap: 25 Minutes 


Same as class

For the Coach

Resource Drive

Workout Overview


Dubstep is known for it's BPM range of 132-142, and if you're pacing properly, you'll become very familiar with this same tempo as you chip your way through each of 3 parts in today's conditioning. This one requires an ability to hold a higher heart rate for a long period of time without letting it get away from you. Athletes should aim to find paces and breaking strategies on their double unders and rope climbs that allow them to maximize their recovery between reps/sets but that does not cause them to have to stop making progress or working to failure.


Time to complete work.


Double Unders | 4:00 or less.
Run| 17:00 or less.
Rope Climbs | 6:00 or less.

The One | Teaching Focus

Rope Sequence
Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.


Double Unders
Reduce Reps
305 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
Time On Any Machine

2400m Run
Reduce Distance
Time Cap
3000m Row
1900m Ski
4800m Bike
1800m Air Run

Rope Climbs
Reduce Height
Reduce Reps
2 Lay to Stand Climb
3 Strict Pull-Ups = 1 Rope
4 Alternating Dumbbell Plank Rows = 1 Rope
5 Ring Rows = 1 Rope
5 Toes To Bar = 1 Rope


A workout like this one shouldn’t require any significant logistical considerations. However, you will want to consider the run route for the day and ensure that all your classes run the same route. For most gyms, a 400m loop run 2 times will likely be the best option today.

Lesson Plan
(0-3 minutes)

Whiteboard Brief

  • Provide workout overview
  • Review stimulus notes
  • Provide mods & subs overview
  • Ask for injuries & limitations

General Warm-Up
(3-9 minutes)

General Flow 

  • 100m run
  • :15 - :20 each
  • Arm swings
  • Arm wraps
  • Quad pulls
  • Knee pulls
  • Jumping jacks
  • Lateral rope hops
  • Forward and back rope hops
  • Down dog w/ foot pedal
  • Shoulder taps from plank
  • Scap retractions
  • Single unders
  • Knee push ups
  • Single unders
  • Full push ups
  • Single unders
  • 100m run

Specific Warm-Up
(9-19 minutes)

Jump Rope | 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.

  • :20 High Singles

Focus on  timing wrist speed

  • :20 Fast Singles:

Focus on wrist rotation and quicken the pace of thejump rope

  • :20 Alternating Feet:

Focus on enhancing footwork and coordination.

  • :20 Single-Single-High Single

Focus on controlling the cadence and wrist speed

  • :20 Single-Single-Double

Focus on speeding up the wrist for the double

  • :30 Practice

Rope Climb | tell, show, do, check

  • Progression

4 Reps ring rows

2 Reps stand to stand

4 Reps jumping rope pull ups

4 Reps jumping rope pull up with knee tuck

  • 5 rep Reach

Standing to reach and grasp

  • 5 rep Tuck

Grasp and tuck knees to chest

  • 5 rep Clamp

Grasp, tuck knees, clamp feet

  • 5 rep Stand

Grasp, tuck knees, camp feet, stand tall

  • 2 Reps workout movement


  • N/A

(19-25 minutes)

Practice Round 

  • 25 Double Unders
  • 200m Run
  • 2 Rope Climb


Workout adjustments if needed

(25-55 minutes)

Look For

  • Double Unders

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. Encourage athletes to keep their hands down and in front of their body and to maintain straight legs as they jump.

  • Run

Foot Strike. Midfoot or forefoot strike is generally preferred over a heavy heel strike. Knee Lift and Stride Length. Adequate knee lift with each stride. Stride length should be comfortable and natural.Avoid overstriding (landing too far in front of the body) or understriding. Encourage a light, quick, and efficient foot turnover.

  • Rope Climb

Sequence. Cue athletes to follow the reach, tuck, clamp, stand sequence to maximize efficiency on their rope climb.

  •  Post Workout Clean Up & Chat (55-60 Minutes)

Additional Elements

Home Workout

For Time:
210 Double Unders
1.5 Mile Run
18 DB plank row
18 Devil Press


“You’ll miss the best things if you keep your eyes shut” - Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

After Party

4 Rounds
10 Hollow Rocks
10 V-Ups
:20 Hollow Hold

Have questions?

Reach out!

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