Metcon: This workout should be challenging past round 5. KBS should be heavy. Athletes should not spend too much time completing their double unders meaning they should have at least 25s rest each round. The intent of this piece is beat the clock and have enough rest to sustain all 10 rounds. Overall, the KBS need to be done UB which will present a “mental challenge” for all rounds.
Sumo Stance Romanian Deadlifts: 4 x 8 at a moderate/heavy weight for 4 sets. Rest 90s.
10 KBS (70, 53)
20 Double Unders
L3: (53, 35)
L2: (45, 25) (20s Double Attempts)
L1: (45, 25 Russian Swings) (20 Single Unders)